Yes! Let’s all eat more sweet potatoes

For many people, sweet potatoes are seen as a humble food. “Why eat sweet potatoes when you can eat bread?” is a question many of us have heard. Yet as food prices rise, more people are turning to sweet potatoes: they are affordable, filling and keep you full for longer. They are also one of the most nutritious foods you can put on your plate.

In this article, we look at the health benefits of sweet potatoes and why they deserve a place in your everyday diet.

A nutrient-rich tuber

Malawi has different coloured sweet potatoes, from white to orange-fleshed varieties. The orange-fleshed variety is currently being promoted in the region because it has a higher content of nutrients and is being studied for the prevention and management of vitamin A deficiency. Sweet potatoes are high in micronutrients such as pro-vitamin A, vitamins B1, B6, C and E, and minerals such as manganese, potassium, iron, magnesium, calcium and copper. Sweet potatoes are also a rich source of bioactive compounds which are associated with improved health; these include phytochemicals such as flavonoids and phenolic compounds.

Antioxidants and oxidative stress

Every time we exercise, or our bodies convert the food we eat into energy, we form free radicals (unstable molecules that can be highly reactive). Exposure to sunlight, cigarette smoke and air pollution also increases the concentration of free radicals in our bodies. An accumulation of free radicals can cause oxidative stress in the body, and this oxidative stress can lead to cells being damaged. Research indicates that high oxidative stress is associated with diseases such as diabetes, cancer, cardiovascular diseases (stroke and heart attack), neurodegenerative diseases (Alzheimer’s disease and Parkinson’s disease) and eye diseases such as cataracts. Bioactive compounds called antioxidants are known to prevent and delay cell damage by reducing oxidative stress. Research suggests that the antioxidants in sweet potatoes may help reduce oxidative stress, which could help lower the risk of non-communicable diseases.

Blood glucose and heart health

When we eat food, especially plant-based foods, our bodies convert the food into glucose, which is used for energy. The body then produces the hormone insulin, which carries the glucose from the blood into cells to be used or stored. In some cases, however, the insulin fails to carry the glucose from the blood to the cells, and this leads to higher circulating blood glucose. This condition is called insulin resistance and is common in many people due to poor diet and lifestyle choices. Failure to manage insulin resistance can lead to prediabetes, which could develop into type 2 diabetes over time and cause hypertension and cardiovascular diseases. Early research suggests that sweet potatoes may help with blood glucose control and insulin resistance, though more studies in people are needed before we can say they prevent type 2 diabetes. Studies of the bioactive compounds in sweet potatoes also suggest benefits for cholesterol and blood pressure, which matter for heart health.

Inflammation and immunity

Diseases such as asthma, arthritis, atherosclerosis (arteries getting narrower due to deposits of substances) and cancers can be caused when the body responds to an infection by creating an inflammatory response. Continued exposure to inflammation damages cells, which can lead to the above-mentioned diseases. Research suggests that compounds in sweet potatoes have anti-inflammatory effects, which may help in the prevention and management of these diseases, and their vitamins A and C support a healthy immune system.

Body weight

Sweet potatoes are high in fibre and filling, which can help with managing body weight when they replace more processed foods.

If you are trying to lose weight, or to prevent or manage non-communicable diseases, you could benefit from swapping some of the foods you eat for sweet potatoes. This tuber is so versatile you can eat it for breakfast, lunch or dinner. Below are two options you can try beyond the usual boiled and grilled; serve these with meat or fish and vegetables.

Sweet potato fries (serves 4)

Ingredients:

• 3 medium sweet potatoes (360 calories)
• 1 tbsp extra virgin olive oil (135 calories)
• 1 tsp garlic powder
• 1 tsp paprika
• ½ tsp black pepper
• 1 tsp salt

Total 495 calories; each serving is 124 calories.

Method: Preheat the oven to 180°C. Cut the potatoes into the shape of French fries, keeping the skin on. Pour the oil over and make sure the potatoes are well coated. Spread in a single layer on a baking sheet. Mix the salt and spices together, then sprinkle over the potatoes, making sure they are well covered. Bake for 10 minutes, then flip the fries and bake for a further 10 minutes until crisp.

Sweet potato mash (serves 4)

Ingredients:

• 500 g sweet potato (452 calories)
• 5 tbsp low-fat cream cheese (151 calories)
• 5 tbsp low-fat milk (32 calories)
• ½ tsp fresh rosemary

Total 635 calories; each 1-cup serving gives 158 calories.

Method: Wash the potatoes thoroughly. Boil with the skin on until very tender. Remove from the heat and allow to cool. Peel off the skin. Mash the potatoes, then add the cream cheese and milk. Season with salt and add the rosemary.

Interact with us

Nutrition is not one size fits all, and the advice above is general. For specific recommendations, reach out to us so that we can work with you to improve the quality of your life. Email info@nuwece.com, or call +265 992 695 507 or +265 887 524 417 (Malawi) or +44 7833 854153 (UK). We would love to hear your thoughts on what we have shared and what you would like us to discuss next.

Sources

1. Bovell-Benjamin AC. Sweet potato: a review of its past, present, and future role in human nutrition. Advances in Food and Nutrition Research. 2007;52:1–59.
2. Mohanraj R, Sivasankar S. Sweet potato (Ipomoea batatas [L.] Lam) – a valuable medicinal food: a review. Journal of Medicinal Food. 2014;17(7):733–741.
3. Low JW, Arimond M, Osman N, et al. A food-based approach introducing orange-fleshed sweet potatoes increased vitamin A intake and serum retinol concentrations in young children in rural Mozambique. Journal of Nutrition. 2007;137(5):1320–1327.
4. Ooi CP, Loke SC. Sweet potato for type 2 diabetes mellitus. Cochrane Database of Systematic Reviews. 2013;(9):CD009128.

This article is general education and does not replace advice from a health professional.

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