African Sweet Potato

Sweet potato is a staple food in Africa and has been eaten by many generations.

Today however, it is ranked together with underutilized foods. One of the main reasons for underutilization is the perception that it is a ‘poor person’s food'.



There are two types of sweet potatoes: moist, orange-fleshed variety and the dry, cream-to yellow ones.

The orange-fleshed variety is rich in beta-carotene: a micronutrient the body uses to produce a vitamin A.

Nutritive Value of Sweet Potato

• Sweet potato is rich in beta-carotenes particularly in the more yellow/orange –fleshed varieties.


• It's a great source of vitamin E.


• Contains a substantial amounts of ascorbic acid (vitamin C), Moderate quantities of thiamine (vitamin B1), Riboflavin (B2) and niacin, some pantothenic acid (B5) pyridoxine and its derivatives (B6) and folic acid. It also contains satisfactory levels of tocopherol (vitamin E).


• It's also a good source of dietary fibre, which helps promote a healthy digestive tract.Furthermore, the content of total dietary fibre in sweet potato roots and tubers is much higher than that of foods such as cooked white rice, but lower than that of beans.


• In general sweet potato has more lysine and more S-containing amino acids than legumes. The moderate values of lysine and methionine which sweet potato possesses in comparison with maize and beans suggest that it could act as a complement to the other two types of food, especially if it’s total protein could be raised.


• 100G of boiled sweet potato roots supply between 5%-14% of the estimated daily Fe requirements for small children. It’s also a good source of phosphorus in comparison to other roots and tubers, vegetables and most cereals on a cooked basis. The K: Na ratio is high which could therefore be beneficial in patients with high blood pressure.


• An ORT fluid made by boiling two average sized pieces (weight not specified) of sweet potato in 1500ml of water for 35min followed by mashing and then adding a litre of water can make a drinkable solution. A pinch of salt can then be added.This fluid compared to the standard WHO formula Proved to be equally good in rehydration of infants suffering from acute diarrhoea.

• Consumption of sweet potatoes protects against obesity. Although they are starch-rich food with a good deal of calories, they produce a sensation of satiety thereby reducing appetite.


• Their richness in beta-carotene makes them very appropriate in case of arteriosclerosis, a degenerative disease characterized by thickening and hardening of the arteries. Their consumption is also recommended in cases of lack of adequate blood flow and hypertension.


• The sweet potato has frequently been mentioned as a source of energy in the diet in cases where it invariably forms the major staple or, more often, when it replaces rice or wheat in times of their scarcity or high price. One hundred grams of sweet potato would supply 10%, 8%, and7% of the daily energy requirements of a 1-2,2-3 and 3-5year old child, respectively, and 3-8% of that of an adult, depending on age, sex and activity.


• They are recommended for individuals with increased need for energy e.g., athletes and those convalescing from debilitating disease. In these cases they may be eaten as the primary dish at dinner 2-3 times a week.Click here to learn more about African Sweet Potato recipes!





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