Can You Eat Raw Sweet Potato?

Sweet potatoes have a light, sweet flavor and are packed with nutrients and fiber.

These versatile foods can be eaten straight out of the oven, chopped into wedges, or placed into salads. People tend to cook their sweet potatoes before eating them, but are they safe to eat when raw?

The short answer is, yes! You can eat raw sweet potatoes, but you mustn’t confuse them for yams, as they should only be eaten when cooked.

You’ll learn why raw sweet potatoes are so good for you by reading this article. We’ll also cover whether you can get sick from eating them, as well as if sweet potatoes are healthier cooked or raw.

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Is It Safe To Eat Raw Sweet Potatoes?

Can You Eat Raw Sweet Potato?

Yes, you can eat raw sweet potatoes safely. Most people won’t get sick after eating them, and if you do, the symptoms usually aren’t severe.

They may be safe for humans, but they can be bad for some animals, so don’t share raw sweet potatoes with your pets.

Raw sweet potatoes have a lot of fiber, but this can make them harder to digest. This is why they’re normally cooked before eating.

If you do eat raw sweet potatoes, you may experience gas and bloating, but this isn’t usually serious.

For the most part, it’s unlikely that raw sweet potatoes will make you sick. Just make sure that they’re fresh and that you wash them well before consuming them.

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Are Raw Sweet Potatoes Healthy?

Sweet potatoes are very nutritious. As long as you’re sure that you’re not eating a yam, you can eat them raw. Yams will have toxic components that need to be eliminated before eating them.

Raw sweet potatoes are low in calories and are full of water. They’re also low in fat and contain protein and fiber, which can help keep your body in shape.

When the skin is left on, you receive around four times more of the daily recommended dose of vitamin A.

Vitamin A is important for healthy vision and a good immune system. Eating sweet potatoes several times a week is one way to make sure you’re getting enough vitamin A in your system.

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Are Cooked Sweet Potatoes Healthier Than Raw Sweet Potatoes?

You can eat raw sweet potatoes without issue, but this may make you wonder which form is healthier, cooked or raw? The answer depends on if you’re monitoring sugar consumption.

When sweet potatoes are cooked, the starches transform into sugar. Heat breaks down the starch so it is easily digested. This tastes good, but the sugar may make your blood sugar spike.

Raw sweet potatoes aren’t affected by heat, so they’ll have less sugar. More starch will turn into sugar the longer it’s placed under heat.

If you’re watching your sugar intake, it’s best to eat sweet potatoes raw, or heat them in the microwave.

A microwave cooks sweet potatoes for a few minutes, so it will have less time to turn starches into sugar. Oven-cooked sweet potatoes can be cooked for almost an hour, so they’ll have to be higher in sugar.

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Are Sweet Potatoes Better Than Regular Potatoes

If you eat white potatoes a lot, switching to sweet potatoes can be a better choice for your health.

Compared to white potatoes, sweet potatoes are lower on the glycemic index and are full of vitamin A.

They also have more fiber and antioxidants that help remove harmful free radicals. Despite this, sweet and white potatoes have similar amounts of carbohydrates, protein, and calories.

If you often eat white potatoes, a simple swap to sweet ones can be better for your wellbeing. You’ll be consuming more nutrients, but as the calorie content is so similar, the swap won’t necessarily help you lose weight.

Just like white potatoes, sweet potatoes are very versatile! You can make a lot of similar recipes with them, like loaded sweet potatoes, fries, and mash. Try experimenting with them and see what dishes you prefer.

Do Sweet Potatoes Have A Lot Of Sugar?

Can You Eat Raw Sweet Potato?

If you’re watching your sugar intake, it’s important to know how much sugar is in the foods you eat. Sweet potatoes do have carbohydrates and starches that can turn into sugar.

Despite this, you don’t need to worry too much if you eat one, as the sugar content is still proportionally low. Just be sure to factor it into your daily intake.

You may also prefer to eat raw sweet potatoes instead of cooked.

As mentioned above, cooked sweet potatoes are higher in sugar, as the heat turns the starches into sugar for easier digestion.

Carbohydrates can make your blood sugar rise, which may make you worry about the carbs within sweet potatoes.

Keep in mind that sweet potatoes are also high in fiber. Fiber can slow down the blood sugar spike, so your blood sugar rises gradually instead of rapidly.

Sweet potatoes may not have much sugar in them, but they are high in carbohydrates which can affect your blood sugar.

If your blood sugar is an issue, you can still eat sweet potatoes, just in lower amounts. Always speak with your doctor before making changes to your diet.

Can You Eat The Skin On Sweet Potatoes?

Don’t remove the skin when you prepare sweet potatoes! It’s common practice to remove the skin on white potatoes and vegetables, but sweet potato skin can have several health benefits.

Sweet potato skin is perfectly safe to eat. It’s full of nutrients that keep your immune system healthy. The skin also contains the most fiber, which keeps your gut healthy and you feeling full.

Sweet potato skin is very nutritious, so it’s always better to leave it on when eating them. You can also leave the skin on if you prefer to cook your sweet potatoes.


You can eat raw sweet potatoes safely, just make sure that you don’t confuse them with yams! Sweet potatoes are very nutritious and can have many health benefits.

One sweet potato can give you a plentiful amount of vitamin A, as well as a decent amount of fiber.

If you eat sweet potatoes for wellbeing reasons, make sure that you leave the skin on! The skin is the most nutritious part of sweet potato, so don’t remove it.

Sweet potatoes may be low in sugar, but they are high in carbohydrates. These can make your blood sugar rise, so if you’re watching your blood sugar, be sure to eat sweet potatoes in moderation.
Brett White
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