Sweet Potatoes Are Healthy, but These 5 Groups of People Should Avoid Them

Sweet potatoes are easy to eat, easy to prepare, and affordable—but not everyone should include this food in their diet. Despite being considered a health food, sweet potatoes may pose risks to certain individuals, especially if consumed inappropriately.

Health Benefits of Sweet Potatoes

Sweet potatoes are rich in vitamins and minerals. A 200-gram serving of baked sweet potato with skin provides about 180 calories, 4 grams of protein, 6.6 grams of fiber, 0.3 grams of fat, and remarkably, 769% of the recommended daily intake of vitamin A, along with 65% of the daily vitamin C requirement.

There are many varieties of sweet potatoes, with purple and orange types being particularly high in antioxidants that help combat free radicals, which can damage cells.

Sweet potatoes also support digestive health. They’re a great source of fiber and antioxidants that promote a healthy gut. A diet that includes 20–33 grams of fiber daily can reduce the risk of colon cancer. Additionally, research shows that antioxidants found in purple sweet potatoes help foster the growth of beneficial gut bacteria.

Sweet potatoes are also rich in beta-carotene, a powerful antioxidant and precursor to vitamin A, which helps maintain healthy vision.

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Who Should Avoid Eating Sweet Potatoes?

1. People With Kidney Disease

Individuals with kidney disease don’t need to avoid sweet potatoes entirely, but they should consume them in moderation. Sweet potatoes are high in vitamin C and beta-carotene, which have antioxidant properties that help protect kidney cells. They also contain fiber, which can help regulate blood sugar and reduce inflammation—both beneficial for kidney health, especially for those with both kidney disease and diabetes.

However, sweet potatoes are also high in potassium. Impaired kidneys have difficulty filtering out excess potassium, which can lead to hyperkalemia—a dangerous condition that affects heart function, potentially causing arrhythmias or heart failure.

2. People With Digestive Issues

Those with digestive problems should limit sweet potato intake. Sweet potatoes are high in complex carbohydrates and fiber, which are fermented in the gut and produce gas. Individuals with sensitive digestive systems—such as those with stomach ulcers or irritable bowel syndrome—may experience bloating, indigestion, or acid reflux after consuming sweet potatoes.

Additionally, people with gastric conditions might find that sweet potatoes increase stomach acid, leading to discomfort, burning sensations, or sour belching.

3. People With Diabetes

Diabetics can eat sweet potatoes to help manage blood sugar, but portion control is crucial. Compared to regular potatoes, sweet potatoes have a lower glycemic index, but they are still carbohydrate-rich. Overeating can spike blood glucose levels.

It’s best for diabetics to pair sweet potatoes with foods rich in healthy fats and protein to create a balanced meal that slows sugar absorption and helps prevent blood sugar spikes.

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Important Notes When Eating Sweet Potatoes

• While sweet potatoes are beneficial, they should be eaten in moderation—about 1 to 2 tubers per day (approximately 200–300 grams).

• Avoid eating sweet potatoes daily for extended periods. Two to three times per week is sufficient, with other carbohydrate sources used on alternate days.

• Do not eat sweet potatoes on an empty stomach, as this can cause bloating or acid reflux due to increased stomach acid.

• Avoid consuming sweet potatoes late at night, as the energy may not be used and could contribute to indigestion or weight gain.

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Conclusion
Sweet potatoes are undoubtedly a healthy, nutrient-rich food. However, like any superfood, they are not universally beneficial. People with kidney issues, digestive problems, or diabetes need to be cautious and informed about their intake. As with all things related to diet and health, moderation and personalization are key.