Given their nutritional value, you probably want to load up on as many fruits and veggies as possible. But according to the Centers for Disease Control and Prevention (CDC), not all produce is created equal.
The health agency has a research-backed list of the top 41 powerhouse fruits and vegetables, breaking down the best of the best. But, given that something has to land at the bottom, there is a vegetable that didn’t make the top tier—so consider it the worst of the best.
So, which is the least healthy vegetable of all the powerhouse veggies, and is it still okay to eat it? Here’s what you need to know.
Meet the experts: Jessica Cording, MS, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy.
What is the least healthy vegetable?
The least healthy vegetable is the sweet potato. Again, this doesn’t mean that sweet potatoes are bad for you—they’re just not considered as nutritious as the other powerhouse vegetables.
What makes sweet potatoes unhealthy?
Sweet potatoes aren’t unhealthy, per se. They’re still vegetables, after all.
“As a dietitian, it’s important to me that we focus more on the big picture when it comes to vegetables,” says Jessica Cording, MS, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. “The majority of Americans aren’t eating enough vegetables in the first place, so it’s more important, from my perspective, to encourage people to just eat the damn vegetables.”
Sweet potatoes are even sometimes labeled as a “superfood” due to their high vitamin A and fiber content, says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. “However, they’re not perfect,” he adds.
The biggest downside is that sweet potatoes are starchy, Cording says. “They are more carbohydrate-dense than, say, green vegetables or cruciferous veggies,” Cording explains. “That’s not an inherently bad thing, but starchy vegetables like sweet potato are best consumed in the context of a meal or snack that provides protein and or fat to help support stable blood sugar.”
Keatley also notes that this veggie has a relatively high glycemic index compared to others, “meaning they can cause a quicker rise in blood sugar levels.” This can be a concern for people managing diabetes or blood sugar sensitivity, “especially if they’re eating large portions or pairing sweet potatoes with other high-glycemic foods,” Keatley adds.
Are any other vegetables unhealthy?
Technically, all vegetables are considered healthy. But the vegetables positioned right above sweet potatoes on the powerhouse scale include:
- Leeks
- Turnips
- Rutabaga
- Winter squash
Can I still eat sweet potatoes?
For sure. Cording says she’s seen clients try to avoid certain vegetables because they read or heard that they’re not as healthy as others—but all vegetables have some benefit, including sweet potatoes. “Sweet potatoes provide fiber, potassium, and antioxidants like vitamin A, vitamin C, and beta-carotene,” she says.
Keatley stresses that sweet potatoes “absolutely” have a place in a balanced diet for most people. If you’re concerned about blood sugar spikes, he recommends pairing your sweet potatoes with protein or healthy fats to tamp down on the glycemic impact.
“While sweet potatoes may not be perfect, they’re a nutritious choice with plenty of benefits when enjoyed in moderation and as part of a well-rounded diet,” Keatley says.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
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