As autumn ushers in cooler weather, grocery stores and vegetable markets are filled with vibrant seasonal produce, and one humble root vegetable stands out: the sweet potato. This brightly coloured tuber, often orange but also available in purple varieties, is packed with nutrients that make it a valuable addition to a balanced diet.

Sweet potatoes are rich in essential vitamins and minerals, including Vitamins A and C, magnesium, and potassium. They’re also a good source of fibre and health-promoting antioxidants. Adding sweet potatoes to your meals is easy, as they make a nutritious snack, a simple side dish, or a flavourful addition to your salads.

To maximise the health benefits, consider baking or steaming sweet potatoes instead of frying them. These cooking methods can help preserve their nutritional value while minimising added fats. Pairing them with a small amount of healthy fat, like olive oil, can also improve your body’s absorption of beta-carotene, a beneficial antioxidant found in sweet potatoes.

So, whether baked, roasted, or mashed, here’s why sweet potatoes deserve a place on your plate this season.

A nutritional powerhouse:

One of the most significant health benefits of sweet potatoes lies in their dense nutritional profile. They’re packed with vitamins, minerals, and antioxidants, and a single medium-sized sweet potato can provide over 400 per cent of the recommended daily intake of Vitamin A. Vitamin A, primarily in the form of beta-carotene, is essential for eye health, immune function, and even skin quality. Studies suggest that a diet rich in beta-carotene can help reduce the risk of developing certain eye diseases and age-related vision problems.

Sweet potatoes are also a good source of Vitamin C, which supports immune health and acts as a powerful antioxidant, protecting the body’s cells from damage caused by free radicals. Additionally, these tubers contain Vitamin B6, which is essential for brain development and function, potassium, which can help regulate blood pressure by countering the effects of sodium in the body, and magnesium, a mineral that can play a role in over 300 bodily processes, including muscle and nerve function, heart health, managing stress and anxiety, and mood regulation.

Support digestion:

Sweet potatoes contain both soluble and insoluble fibre, which is beneficial for gut health. The fibre in sweet potatoes can help regulate the digestive system, prevent constipation and promote regular bowel movements. The soluble fibre also acts as a food source for beneficial bacteria in the gut, supporting a healthy microbiome. Research suggests that a healthy gut microbiome is linked to improved immune function, better mood, and even a lower risk of certain chronic diseases.

A natural anti-inflammatory:

Thanks to their high levels of antioxidants and other bioactive compounds, sweet potatoes can have anti-inflammatory properties. Chronic inflammation is linked to various health issues, including heart disease, arthritis, and even cancer. Consuming a diet rich in anti-inflammatory foods like sweet potatoes can help reduce the risk of these conditions. Purple sweet potatoes in particular are exceptionally high in antioxidants that can combat inflammation in the body, making them an excellent choice for anyone looking to adopt an anti-inflammatory diet.

Support healthy blood sugar levels:

While sweet potatoes are higher in carbohydrates than some other vegetables, they have a lower glycemic index (GI) than regular potatoes, meaning they’re less likely to cause a rapid spike in blood sugar levels. The fibre content in sweet potatoes can also help slow down the absorption of sugar, making them a better choice for people who need to manage their blood sugar, such as those with diabetes. Interestingly, sweet potatoes may also have compounds that can improve insulin sensitivity, helping the body regulate blood sugar more effectively. Purple sweet potatoes are particularly high in anthocyanins, antioxidants that have shown promise in studies for their anti-diabetic effects.

* A version of this article appears in print in the 21 November, 2024 edition of Al-Ahram Weekly