Yes! Let’s all eat more sweet potatoes.

Over the past couple of weeks, the social media platforms of Malawi have been flooded with

memes, Gifs, and several discussions about sweet potatoes. In most people’s eyes, sweet

potatoes are considered as food for the poor. “Why eat sweet potatoes when you can eat

bread?”. This has been the question most people have asked when it comes to this fleshy

tuber. Now that the Malawian economy has humbled us, with a basic loaf of bread costing at

least K1300, a lot more Malawians have gravitated to sweet potatoes for they are cheaper and

keep you full for longer.

This month, we will discuss the health benefits of sweet potatoes and why you should keep

them as part of your everyday diet.

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, copper and

iron. 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.

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 concertation of free radicals in our bodies. An

accumulation of free radicals can cause oxidative stress in the body, 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), neural

degenerative 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 through reducing oxidative stress. Research suggests a high consumption of sweet

potatoes reduces oxidative stress through antioxidant activity and reduces the risk of

developing non communicable diseases.

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, this leads 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. Research has shown that a consumption of sweet potatoes reduces

blood glucose levels and regulates insulin resistance which prevents type 2 diabetes. The

bioactive compounds in sweet potatoes have been shown to reduces one’s risk of

cardiovascular diseases through lowering bad cholesterol and increasing good cholesterol; it

also reduces the risk of developing hypertension.

Diseases such as Asthma, arthritis, atherosclerosis (arteries getting smaller due to deposit 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 indicates that a high consumption of sweet potatoes

lowers inflammation which aids in the prevention and management of these diseases. It also

improves one’s immunity there by lowering the risk of developing diseases and fighting off

different kinds of bacteria.

Sweet potatoes are lower in calories and high in fibre which helps reduce body weight.

Studies indicate that people who eat sweet potatoes tend to have a lower body weight

compared to those that do not.

If trying to lose weight, 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 2 options you can try out outside of the

normal boil and grill option, serve these with meat or fish and vegetables;

Sweet potatoes 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,

1⁄2 tsp black pepper,

1 tsp salt.

Method

Reheat oven to 180 degrees. Cut up potatoes into shape

of French fries whilst keeping the skin on. Poor oil over

and make sure the potatoes are well coated. Spread in

single layer on baking sheet. Mix salt and spices together

then sprinkle over potatoes. Ensure potatoes are well

covered. Bake for 10 minutes then flip fries and bake for

further 10 minutes until crisp.

Total calories (495)

Each serving is 124 calories

Sweet potato mash (serves 4)

Ingredients

500g sweet potato (452 calories),

5 tbsp. low fat cream cheese (151 calories),

5 tbsp. low fat milk (32 calories),

1⁄2 teaspoon fresh rosemary.

Method

Wash potatoes thoroughly. Boil potatoes with skin on

until very tender. Remove from heat and allow to cool.

Peel off skin. Mash potatoes then add cream cheese.

Season with salt and add rosemary.

Total calories (635).

Each 1 cup serving gives 158 calories

Interact with us

Nutrition is not a one size fits all, the advice given above is general for all. For specific

recommendations and sweet potato recipes , reach out to us so that we can work with you to

improve the quality of your life. Send us an email at info@nuwece.com or WhatsApp us

at +265886273455. We would love to hear your thoughts on what we have shared and what

you would like for us to discuss next.