Sweet Potato

Sweet potato is the root vegetable the 50 Man Foods uses instead of grains. It carries beta-carotene and slow glucose, with the fiber and minerals grains promise but do not deliver.

The purple varieties carry anthocyanins as well, which are antioxidants that support recovery from exercise.

  • As a side
  • Root vegetable
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, raw Amount % DV Relative amount
Beta-carotene 14187 mcg
Fiber 3 g 11%
Carbohydrate 20 g 7%
Calories 86 kcal 4%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Beta-carotene is the precursor to vitamin A, which supports testosterone synthesis in the testes. The body converts it to retinol as needed.

The glucose in sweet potato is released slowly because of the fiber, which avoids the insulin spike of white rice or white potato.

How much, how often

  • 100–200 g

    As a side

    Beta-carotene and slow glucose without the insulin spike of grains.

  • Roasted with fat

    Butter or tallow

    The fat carries the flavor and the fat-soluble vitamins.

How to buy and prepare it

Firm, dense sweet potatoes without soft spots or sprouting. The skin should be smooth.

Purple sweet potatoes have more antioxidants but are harder to find.

Roast at 200°C for 45 minutes with the skin on, or boil and mash with butter and cream.

Sliced thin and roasted with tallow they are the 50 Man Foods chip.

Store in a cool, dark place for up to two weeks. Do not refrigerate; the cold changes the starch and the flavor.

Cooked sweet potato keeps 5 days in the fridge.

In these guides

Questions

Is sweet potato better than white potato?
Different job. Sweet potato has more beta-carotene and slower glucose; white potato has more potassium and a complete-ish protein. Both are excellent.
Can you eat sweet potato if you are keto?
Not strictly — 17 g net carbs per 100 g. A small serving fits; it is not a free food.
Does sweet potato raise blood sugar?
Slowly. The fiber and the starch structure mean the glucose release is much slower than rice or bread.