White sweet potatoes are an uncommon and delicious variety of sweet potatoes. This variety is less sweet than the traditional orange-fleshed sweet potato and is especially beneficial to people with diabetes and heart disease. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes!

What Are White Sweet Potatoes?

White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [1].

Extracts from white-fleshed sweet potatoes have a number of beneficial health effects, such as reducing blood glucose and cholesterol levels. This is particularly beneficial to patients with heart disease or diabetes [1].

White Sweet Potato Nutrition

Sweet potatoes are rich in antioxidants like polyphenols and carotenoids, which also give the different varieties their distinctive colors. The table below summarizes the amounts of these compounds in white sweet potato in comparison to the common orange-fleshed variety [1]:

White sweet potato nutrition

BCE = -carotene equivalent, QE = quercetin equivalent, GAE = gallic acid equivalent

Health Benefits of White Sweet Potatoes

1) May Help with Diabetes

The starch in sweet potatoes is a complex carbohydrate. It has a high ratio of amylose to amylopectin, and amylose raises blood sugar more slowly. This is why it has a moderate glycemic index (ranking of how carbohydrates affect blood sugar levels) and is considered safe for diabetics [2].

In a study of 61 patients with type 2 diabetes, an extract of white sweet potato skin (4 g of Caiapo) decreased blood sugar compared to those taking a placebo [3].

A follow up of the same study found that the sweet potato extract worked by improving insulin sensitivity (61 patients) [4].

In another study of 18 male type 2 diabetics, those given a high dose of white-skinned sweet potato extract (4 g/day) had increased insulin sensitivity compared to those who received a lower dose (2 g/day), or a placebo. Those taking a lower dose saw a slight improvement [5].

When insulin-resistant rats were fed white-skinned sweet potatoes, blood sugar decreased [6].

Another animal study found that a protein isolated from white-skinned sweet potatoes (arabinogalactan-protein) improved insulin resistance in diabetic mice [7].

Flavonoids extracted from sweet potato leaves also decreased blood sugar in diabetic mice in doses of 100 mg/kg of body weight [8].

Mechanism of Action

A cell study on human white blood cells concluded that white-skinned sweet potato prevented and improved symptoms of diabetes by increasing immune activity [9].

2) May Prevent Heart Disease

In a study of 61 patients with type 2 diabetes, an extract of white sweet potato skin (4 g of Caiapo) decreased cholesterol levels compared to those taking a placebo. The extract had no effect on triglycerides, however. Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [3, 10].

When insulin-resistant rats were fed white-skinned sweet potatoes, triglyceride levels decreased [6].

3) May Improve Wound Recovery

Researchers treated rat wounds with a cream that contained white sweet potato. The rat wounds healed faster when treated with white sweet potato [11].

4) May Prevent Stomach Ulcers

White sweet potato prevented stomach ulcers in rats after acid levels were purposely increased [11].

Dietary and Supplementary Sources

White Sweet Potato as Part of the Lectin Avoidance Diet

White sweet potatoes, like all sweet potatoes, are low in harmful lectins (to see a list of other foods low in lectins, click here).

Lectins are proteins that bind to carbohydrates. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [12, 13, 14, 15].

Food sensitivity is a set of inflammatory or adverse reactions to food that isn’t an allergic reaction. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. Usually, a food sensitivity will cause symptoms that are obscure and don’t fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [15].

Although there are food sensitivity tests available, several studies have shown they are not accurate or effective. The gold standard to identify non-allergic food sensitivities is to eliminate the food and bring it back. People with inflammation issues, autoimmune disease (Th1, Th2, Th17 dominance or leaky gut), histamine intolerance, or unexplainable health issues should experiment with an elimination diet, such as the Lectin Avoidance Diet, to see if their symptoms improve.

The Dosage of White Sweet Potato Extract

For the white sweet potato extract, Caiapo, an effective dose is 4g/day [3, 5].

Side Effects

In 2 studies, patients took 4 g/day of Caiapo (white sweet potato extract) for 6 – 12 weeks with no side effects (18 and 61 diabetics, respectively) [3, 5].

Limitations and Caveats

Studies evaluating the specific health benefits of white sweet potatoes are lacking; most data are of the benefits that are common to all sweet potatoes. While there is some evidence they are beneficial for people with diabetes and heart disease, studies of the other health benefits have only been conducted in animals or on cells.

Sources of White Sweet Potato

Although white-skinned sweet potatoes are available in supermarkets, this variety is much less common than the orange varietal. White sweet potato extract (Caiapo) is readily available online and in supermarkets [16, 17].

White Sweet Potato Recipes

If you are interested in trying (or already love) white sweet potatoes, try these delicious recipes! Sweet potatoes are flavorful, do not have any lectins, and are rated less inflammatory, which is great for those who have a lectin sensitivity. For a list of other foods low in lectins, click here.

Mashed White Sweet Potatoes

This delicious dish is flexible and serves 4.

  1. Peel and cut 2 lbs sweet potatoes into large pieces, and place into salted water.
  2. Continue boiling until soft (easily pierced by a fork), and then drain.
  3. Add salt and pepper to taste, 3 tablespoons ghee, and 1/4 cup whole milk to drained sweet potatoes and mash until smooth.
  4. Season with desired herbs or toppings.
  5. Serve and enjoy!

Roasted White Sweet Potatoes With Mirin and Honey

This dish has an amazing aroma and serves 4.

  1. Preheat oven to 450 °F (232 °C) and place a well-seasoned 8″-10″ cast-iron skillet in the oven.
  2. Poke approximately 2 lbs sweet potatoes with a fork in multiple spots and microwave on high for 5 minutes. Or, wrap in foil and bake at 450 °F (232 °C) until edges are tender but the center is still hard about 30-35 minutes.
  3. Transfer sweet potatoes to a bowl, cover, and let sit for 5 minutes.
  4. Combine 1/2 cup mirin (sweet Japanese rice wine), 2 tablespoons raw honey, 1 tablespoon distilled white vinegar, and 1/2 teaspoon kosher salt.
  5. Peel and cut sweet potatoes into rounds, 1-1.5” thick and toss rounds in the mirin mixture.
  6. Using oven mitts, carefully remove hot skillet from oven. Add 2 teaspoons of a neutral flavored oil and swirl pan to coat.
  7. Roast sweet potatoes cut side down, in the hot skillet, at 450 °F (232 °C) for 15-20 minutes or until caramelized on one side.
  8. Flip sweet potatoes and cook until tender, about 5-7 minutes longer.
  9. Transfer sweet potatoes to serving vessel.
  10. Add 2 tablespoons of water to the skillet and scrape up browned bits. Add 2 tablespoons ghee (or unsalted butter) and swirl pan until melted.
  11. Pour sauce over sweet potatoes, season with salt, and enjoy!

For more delicious recipes like these (such as Kale and Sweet Potato Salad, Egg-Free Herbed Flatbread, Cilantro Lime Cauliflower Rice and many more), please check out our cookbook for a guide to doing an elimination diet and lectin sensitivity!

Our products

This cookbook is a guide to doing an elimination diet, starting with a list of foods that should be low in inflammation (usually doesn’t cause a reaction). After your symptoms subside, you can bring back eliminated food, one at a time, to see their effects. This cookbook allows you to figure out what works to reduce your symptoms, in a sustainable and delicious way.

Click here to subscribe


1 Star2 Stars3 Stars4 Stars5 Stars
(1 votes, average: 4.00 out of 5)

FDA Compliance

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.