What are the benefits of drinking sweet potato leaves?

December 14, 2025 •

4 min read

Over 95% of sweet potato leaves are discarded as agricultural waste despite being packed with beneficial nutrients. Drinking sweet potato leaves as a tea, a practice common in many cultures, can tap into their potent antioxidant, anti-inflammatory, and antidiabetic properties. This versatile vegetable byproduct offers a surprising range of health benefits that are now gaining recognition in modern research.

Quick Summary

This article explores the numerous health benefits of incorporating sweet potato leaves into your diet, particularly in the form of a tea. It covers key advantages like improved immune function, enhanced eye health, and potential cardiovascular protection. Additionally, it provides guidance on how to prepare the tea and answers common questions about this nutritious beverage.

Key Points

Powerful Antioxidants: Sweet potato leaves are packed with polyphenols, offering superior antioxidant protection against free radical damage.
Supports Heart Health: High levels of Vitamin K and polyphenols help prevent arterial plaque buildup and reduce inflammation, promoting cardiovascular wellness.
Aids Blood Sugar Control: Research suggests sweet potato leaf extracts can improve insulin sensitivity and regulate blood glucose levels, benefiting those with diabetes.
Enhances Immune Function: Rich in Vitamins A, C, and K, the leaves boost the immune system and support overall bodily health.
Protects Eye Health: The leaves are a great source of lutein and beta-carotene, which are crucial for maintaining healthy vision and preventing age-related macular degeneration.
Promotes Skin Rejuvenation: The antioxidant properties protect skin from oxidative stress and environmental damage, potentially delaying signs of aging.
Offers Anti-inflammatory Effects: The bioactive compounds present in the leaves can help reduce chronic inflammation throughout the body.

A Treasure Trove of Antioxidants and Anti-Inflammatory Compounds

Sweet potato leaves are renowned for their high concentration of polyphenols and flavonoids, giving them an antioxidant capacity 5–10 times higher than many common vegetables. These powerful antioxidants work to neutralize harmful free radicals in the body, which are a primary cause of cellular damage, aging, and chronic diseases. By scavenging these free radicals, they help to reduce oxidative stress and protect cells and tissues from harm. The anti-inflammatory properties of sweet potato leaf tea are a direct result of these antioxidant compounds, which can help manage chronic inflammatory conditions. This makes the tea a valuable addition for anyone looking to reduce systemic inflammation and its associated risks.

Supporting Cardiovascular Health

Cardiovascular diseases are a leading health concern worldwide. The bioactive compounds found in sweet potato leaves, including Vitamin K and various polyphenols, contribute to better heart health. Vitamin K helps to prevent the calcification of arteries by reducing plaque buildup, a major risk factor for heart attacks. Furthermore, the anti-inflammatory effects of the polyphenols help protect the cells lining blood vessels from damage, which is crucial for maintaining healthy blood pressure. Regular consumption of sweet potato leaves can also help lower harmful LDL cholesterol levels by inhibiting its oxidation, a key step in the development of atherosclerosis.

Potential for Diabetes Management

Research has shown that sweet potato leaves contain antidiabetic compounds that can help lower blood glucose levels. Studies on animal models have demonstrated that sweet potato leaf extracts can improve insulin sensitivity and enhance glucose uptake by cells, which is particularly beneficial for managing Type 2 diabetes. These effects are attributed to compounds like chlorogenic acid and caffeoylquinic acid derivatives, which can activate signaling pathways involved in glucose metabolism. While more human studies are needed, the preliminary findings suggest a strong potential for sweet potato leaves as a functional food for blood sugar regulation.

Bolstering Immune and Skin Health

The rich vitamin and mineral profile of sweet potato leaves directly supports a robust immune system. Vitamins A, C, and K, along with essential minerals like iron and zinc, are all critical for immune function. Vitamin C, in particular, is a well-known immune booster and powerful antioxidant. This nutrient synergy helps the body defend against pathogens and heal more effectively. For skin health, the antioxidants and vitamins contribute to cellular regeneration and protection against damage from environmental stressors like UV radiation and pollution. They can also help to inhibit matrix metalloproteinases (MMPs), enzymes that break down collagen, thus helping to maintain skin elasticity and reduce the signs of aging. Studies have also noted their antimicrobial properties, which could be beneficial for certain skin conditions.

A Simple Recipe for Sweet Potato Leaf Tea

Making your own sweet potato leaf tea is a straightforward process that allows you to enjoy its full nutritional benefits.

Ingredients
- 1 cup fresh or 1-2 teaspoons dried sweet potato leaves
- 2 cups water
- Optional: lemon, honey, or ginger for flavor
Instructions
1. Wash the fresh leaves thoroughly. If using dried leaves, skip this step.
2. Boil the water in a small pot.
3. Add the leaves to the boiling water and reduce the heat.
4. Simmer for about 5-10 minutes. For a stronger brew, simmer longer.
5. Strain the tea into a mug.
6. Add honey, lemon, or ginger to taste if desired.

Comparison of Sweet Potato Leaf Tea vs. Green Tea


Feature	Sweet Potato Leaf Tea	Green Tea
Antioxidants	Very high; Rich in caffeoylquinic acid derivatives and carotenoids.	High; Rich in catechins, particularly EGCG.
Vitamins	Excellent source of Vitamins A, C, and K, as well as several B vitamins.	Contains Vitamins C, K, and B vitamins, but generally in lower concentrations.
Minerals	Good source of calcium, iron, potassium, and magnesium.	Contains manganese, potassium, and magnesium.
Caffeine	Naturally caffeine-free, making it suitable for any time of day.	Contains caffeine, which can have stimulating effects.
Flavor Profile	Mild, earthy, and slightly sweet flavor.	More robust, sometimes bitter flavor, depending on the brewing.

Conclusion

By choosing to drink sweet potato leaf tea, you are embracing a nutritious and sustainable way to boost your health. Rich in potent antioxidants, essential vitamins, and key minerals, this unassuming brew offers a wealth of benefits, from protecting your cardiovascular system to strengthening your immune response. The anti-inflammatory and antidiabetic properties are supported by growing scientific evidence, positioning this traditional remedy as a valuable functional food for modern wellness. Incorporating sweet potato leaf tea into your daily routine is a simple, effective, and delicious step toward better health.

Scientific studies on sweet potato leaves

For a deeper dive into the research supporting the benefits of sweet potato leaves, a comprehensive review of its nutritional and bioactive properties can be found in the article “Bioactive Compounds, Antioxidants, and Health Benefits of Sweet Potato Leaves”.

Frequently Asked Questions

Yes, it is generally safe to drink sweet potato leaf tea daily. It is a natural herbal tea without caffeine and is full of nutrients, making it a healthy daily beverage choice.

Sweet potato leaf tea has a mild, earthy, and slightly sweet flavor, often compared to spinach or kale but with a less robust taste. The flavor is light and pleasant.

You can find fresh sweet potato leaves at most Asian grocery stores, farmers' markets, or even grow them yourself. Dried sweet potato leaf tea is also available from specialized herbal tea or health food retailers.

While sweet potato leaves are nutritious, pregnant women should consult a healthcare provider before adding any new herbal tea to their diet to ensure it is safe for their specific health needs.

Sweet potato leaves are a great source of lutein, zeaxanthin, and beta-carotene. These compounds are powerful antioxidants that protect the eye from harmful blue light and oxidative damage, which helps prevent cataracts and macular degeneration.

Sweet potato leaf tea is naturally low in calories and can be a hydrating, healthy alternative to sugary drinks. Its high fiber content, though not as concentrated in tea form, can contribute to a sense of fullness. While not a magic bullet, it can be a supportive part of a healthy weight management plan.

For most people, drinking sweet potato leaf tea has no known side effects. As with any herbal product, some individuals may have a sensitivity or allergy. If you experience any adverse reactions, stop consumption and consult a doctor.