We all know that carbohydrates help calm us down – they raise serotonin, improve mood and provide a feeling of comfort. It’s not surprising that during stressful periods we are drawn to pasta, bread or cakes. But if you are already choosing a comforting carbohydrate – there is one that does it better than the rest: The sweet potato.
As the scientific advisor of the Plants Council I want to share with you both a tip, and all the reasons why it’s worth choosing sweet potatoes on days like these – for the body and the mind: Here are 7 comparisons between pasta and sweet potato.
1. Raises serotonin – in a stable way: The sweet potato contains complex carbohydrates that break down slowly, and raise serotonin levels in the brain – the neurotransmitter that induces a feeling of calm, tranquility and relaxation. A complex and stable carbohydrate: Although pasta also has a medium glycemic index and does not raise sugar sharply, the sweet potato is rich in dietary fiber that delays sugar absorption even more.
This ensures a moderate and steady rise in insulin, which helps bring the amino acid tryptophan into the brain efficiently over time. But there is another important thing: The sweet potato also contains tryptophan – an amino acid that serves as the raw material for serotonin production. In other words, it does not only “activate” serotonin through sugar – it also contributes to its actual production.
2. Rich in dietary fiber – satiety, digestion and calm: A sweet potato contains about 3 grams of fiber per 100 grams – 2–3 times more than white pasta. The fiber helps create a prolonged feeling of fullness, prevents frequent snacking and balances blood sugar levels – and this is critical during periods of stress, when we tend to eat out of tension rather than real hunger. In addition, fiber supports proper activity of the digestive system – a system that is especially sensitive to stress. Compared with regular pasta made from white flour – it has more fiber.
3. Rich in beta-carotene – which is converted into important vitamin A: The orange color of the sweet potato comes from a high amount of beta-carotene – a substance that the body converts into vitamin A as needed. One medium sweet potato contains about 100% of the recommended daily amount of vitamin A! Vitamin A has an important role in the immune system, but in stressful situations it also contributes to regulating inflammation, maintaining proper functioning of nerve cells, and protecting tissues. What is especially nice is that this vitamin is heat resistant, so even after baking – the sweet potato preserves its nutritional value. In pasta, as we know, there is almost no vitamin A.
5. Rich in potassium – a calming mineral that regulates blood pressure: One medium sweet potato contains about 540 mg of potassium – about 15% of the recommended daily intake for an adult (3500 mg per day on average). Potassium is especially important for balancing blood pressure, preventing cramps, and proper functioning of the nervous system. In stressful situations – potassium levels may decrease, due to increased excretion in urine. Sweet potato provides a natural and pleasant way to restore it.
6. Easy to prepare: During times of stress, sometimes even the thought of cooking feels like a burden. The sweet potato solves the problem: Wash it, throw it into the oven – and that’s it. It does not require peeling, no sauce, no measuring. And it’s tasty even with the skin – which contains even more fiber and antioxidants. Baked, in the oven, in the microwave, in a pan – any method will work.
7. Also suitable for children – a taste that is warmly accepted: Soft, sweet, orange – the sweet potato manages to reach even the most selective mouths. Children (and adults) who are not attracted to green vegetables will eat it happily, and this is a wonderful way to get nutrients into the body without a “battle”. Maybe in this case pasta has an advantage, but it is worth trying to diversify children’s menus these days.
So in summary: Instead of looking for comfort in a pot of pasta or in chocolate – take a sweet potato. It is warm, comforting, tasty, filling – and provides exactly what the body needs to get through this period: Balance, vitamins, calm from within.