Are Sweet Potatoes Really Risky? What Experts Want You to Know

The Truth: No, you cannot. This is a common fear, but it’s scientifically impossible.

The orange color of sweet potatoes comes from beta-carotene, which is a precursor to vitamin A. The vitamin A found in plants is not the same as the preformed vitamin A found in animal products and supplements .

• The science: Your body is incredibly smart. It only converts beta-carotene into vitamin A as needed. If it has enough, it simply stops converting and excretes the excess.

• The worst that can happen: If you eat an enormous amount of beta-carotene-rich foods every day, you might develop a harmless condition called carotenodermia, which turns your skin (especially the palms of your hands and soles of your feet) a slight orange-yellow color . It’s completely reversible and goes away when you reduce your intake. It is not toxic.

Vitamin A toxicity only occurs from taking high-dose supplements of preformed vitamin A, not from eating whole vegetables .

The Bottom Line

So, are sweet potatoes really risky?

For the vast majority of people: Absolutely not. They are a nutrient-dense whole food packed with fiber, vitamin A, and potassium.

The only specific groups who need to exercise caution are:

1. People with a history of calcium oxalate kidney stones (and even then, pairing with calcium helps).

2. People with diabetes or insulin resistance (who should monitor portions and pair with protein/fat).

3. Anyone who experiences digestive discomfort from high-fiber foods (insoluble fiber in the skin can cause gas or bloating if you’re not used to it) .

For everyone else, enjoy your sweet potatoes. Bake them, roast them, or mash them. Just wash the skin (or peel it if you’re concerned about pesticides), pair them with a protein source for balanced blood sugar, and don’t let sensational headlines scare you away from one of nature’s most nutritious and delicious foods.