There are foods that enter the menu because they are tasty, and there are those that enter because they “do work” in the body. Sweet potato is a combination of both – and even at this time, when the body is coping with stress, fatigue, and changes in appetite, it has a clear advantage. As a scientific advisor for the Plant Council, I want to remind why it is especially worthwhile to include it in your daily menu now.
Rich in Beta-Carotene (Vitamin A): Sweet potato contains a high amount of beta-carotene – a substance the body can convert into vitamin A. This vitamin is important for maintaining skin health, vision, and proper immune system function. The strong orange color of the sweet potato is a direct indication of the amount of beta-carotene it contains – the deeper the color, the higher the concentration.
Contributes to Blood Sugar Balance: Despite its sweet taste, sweet potato does not cause a sharp and rapid rise in blood sugar like simple carbohydrates. This is due to its fiber content, which slows the rate of sugar absorption into the blood. When combined with protein or fat (for example, yogurt, egg, or tahini), this effect is further enhanced, resulting in stable energy over time.
Keeps You Full Longer: Sweet potato contains complex carbohydrates along with dietary fiber, a combination that contributes to a feeling of satiety. Unlike foods that spike blood sugar quickly and then cause recurring hunger, here it provides gradual energy that lasts longer and reduces the need for snacking.
Supports the Digestive System: The dietary fiber in sweet potato contributes to proper digestive function. It helps bowel motility and maintains regular bowel movements, which is especially important during stressful periods when the digestive system tends to be less balanced.
Source of Potassium: Sweet potato provides potassium – an important mineral for balancing blood pressure and proper muscle function. Potassium also participates in regulating the body’s fluid balance, making it especially important during periods of stress or fatigue.
Better Absorption After Cooking or Baking: Heating sweet potato does not “destroy” its nutrients – on the contrary. Cooking and baking improve the bioavailability of beta-carotene, meaning the body can absorb and use it more efficiently. Therefore, cooked or baked sweet potato is actually a better choice in this context than raw (which is also less commonly eaten).
Easy to Prepare: One of the great advantages of sweet potato is its simplicity. It can be prepared in the oven, microwave, boiled, or in an air fryer – and it almost always comes out tasty. On the other hand, deep frying does produce a very tasty result, but its health value is mainly compromised due to the oil being heated for a long time at high temperatures.
Suitable for Sweet and Savory: Sweet potato is one of the most “flexible” foods in the kitchen in terms of preparation. It can be paired with cinnamon for a sweet dish, or with olive oil and spices for a savory dish. Additionally, there are recipes where cooked sweet potato is used as a base for cakes – thanks to its texture and natural sweetness, which allows for reduced sugar and fat in the recipe.
Rich in Antioxidants: Beyond beta-carotene, sweet potato contains additional antioxidant compounds. These compounds help reduce oxidative damage in the body, which tends to increase under stress. In other words, it is a food that can support the body’s coping with physical and mental load.
Sweet Potato Patties – Both Tasty and Smart: Sweet potato patties are an excellent way to combine all the benefits of sweet potato in one dish. When baked instead of fried, you get a tasty dish with less unnecessary fat, while still preserving the nutritional value.
Quick Sweet Potato Patty Recipe – a recipe I make for my grandson: One large or two medium sweet potatoes – peel, chop, boil in water, drain, and mash. Cool, and add: Egg, half a cup of bread crumbs, a little salt, crystalized garlic, and cheese (mozzarella or Bulgarian). Form patties on a baking sheet, lightly spray with oil, and bake for about 20 minutes at 180 degrees. Can be prepared in advance and reheated before serving.
Bottom Line: Sweet potato is not just a tasty addition – it is a food that gives real value to the body. Especially now, with more stress and changes in appetite, it can be a smart choice that contributes to satiety, balance, and a better feeling throughout the day.