Some people use the terms “sweet potato” and “yam” interchangeably. However, they are not related. Yams have a drier texture and a more starchy content than sweet potato.

This article looks at the nutritional value and possible health benefits of sweet potato. It also provides some tips on incorporating sweet potato into the diet, as well as some health risks.

Sweet potato may offer a variety of health benefits. Here are some of the ways in which they may benefit a person’s health:

Improving insulin sensitivity in diabetes

In one 2008 studyTrusted Source, researchers found that an extract of white skinned sweet potato improved insulin sensitivity in people with type 2 diabetes.

Earlier, in 2000, laboratory ratsTrusted Source consumed either white skinned sweet potato or an insulin sensitizer, called troglitazone, for 8 weeks. The levels of insulin resistance improved in those that consumed the sweet potato.

However, more studies in humans are necessary to confirm these benefits.

The fiber in sweet potatoes is also important. Studies have foundTrusted Source that people who consume more fiber appear to have a lower risk of developing type 2 diabetes.

A 124 gram (g)Trusted Source serving of mashed sweet potato, or around half a cup, will provide about 2.5 g of fiber.

The 2015–2020 Dietary Guidelines for AmericansTrusted Source recommend that adults aged 19 years and above consume 22.4 g to 33.6 g of fiber each day, depending on their age and sex.

Learn about the best foods for diabetes here.

Maintaining healthful blood pressure levels

The American Heart AssociationTrusted Source (AHA) encourage people to avoid eating foods that contain high amounts of added salt, and to instead consume more potassium-rich foods to maintain a healthy cardiovascular system.

A 124 g serving of mashed sweet potato provides 259 milligramsTrusted Source (mg) of potassium, or around 5% of the daily requirements for an adult. Current guidelines recommend that adults consume 4,700 mgTrusted Source of potassium per day.

Get more tips on foods to lower blood pressure here.

Reducing the risk of cancer

Sweet potatoes are an excellent source of beta-carotene. This is a plant pigment that acts as a powerful antioxidant in the body. Beta-carotene is also a provitamin. The body converts it into the active form of vitamin A.

Antioxidants may help reduceTrusted Source the risk of various types of cancer, including prostate and lung cancer.

Antioxidants such as beta-carotene can help prevent cellular damage caused by unstable molecules called free radicals. If levels of free radicals in the body get too high, cellular damage can occur, increasing the risk of some conditions.

Obtaining antioxidants from dietary sources may help prevent conditions such as cancer.

Can some foods help prevent cancer? Find out here.

Improving digestion and regularity

The fiber content in sweet potatoes can help prevent constipation and promote regularity for a healthy digestive tract.

Also, multiple studiesTrusted Source have linked high dietary fiber intake with a reduced risk of colorectal cancers.

Why is dietary fiber important? Learn more here.

Protecting eye health

As mentioned above, sweet potatoes are a good source of provitamin A in the form of beta-carotene. After the age of 18, the Dietary Guidelines recommend an intake of 700 mg of vitamin A per day for women and 900 mg per day for men. Vitamin A is important for protecting eye health.

According to the Office of Dietary SupplementsTrusted Source (ODS), a baked sweet potato in its skin will provide around 1,403 mcg of vitamin A, or 561% of a person’s daily requirement.

Vitamin A also acts as an antioxidant. Together with other antioxidants, it can help protect the body from a variety of health conditions.

Learn more here about vitamin A.