As a popular diet that emphasizes eating whole, unprocessed foods, the paleo diet is often associated with meat and vegetables. However, many people wonder if sweet potatoes can also fit into a paleo eating plan. The short answer is yes, sweet potatoes are considered paleo-friendly. In this article, we’ll take a deeper look at why sweet potatoes are allowed on paleo, their health benefits, and creative ways to enjoy them while following a paleo diet.
Why Are Sweet Potatoes Paleo?
The paleo diet is based on eating foods that were available to early hunter-gatherer humans during the Paleolithic era, before the advent of agriculture and processed foods. Advocates of the paleo diet argue that the human body is best adapted to these uncomplicated, whole food ingredients that sustained our ancestors for generations.
When it comes to carbohydrate sources, the paleo diet emphasizes vegetables and fruits over grains, legumes, and dairy. Sweet potatoes qualify as paleo because they are a whole, starchy vegetable that could be found in nature and harvested without extensive processing. In fact, sweet potatoes have probably been eaten by humans for over 5000 years and were domesticated in Central and South America at least 5000 years ago.
Compared to grains and legumes, sweet potatoes are thought to be easier to digest and less likely to cause inflammation or digestive issues. They provide antioxidants, fiber, vitamins, and minerals without the phytates found in many grains and the lectins in many legumes that may impair nutrient absorption or irritate the digestive system for some people.
Additionally, orange-fleshed sweet potatoes are one of the richest sources of beta-carotene, which converts to active vitamin A in the body. Vitamin A is essential for immune function, vision, reproduction, and cellular communication. Sweet potatoes also contain decent amounts of vitamin C, B vitamins, potassium, and manganese.
So in summary, sweet potatoes are considered paleo because:
- They are a whole, unprocessed, starchy vegetable
- They were accessible to Paleolithic hunter-gatherers
- They are easy to digest compared to grains and legumes
- They provide important antioxidants, vitamins, and minerals
Health Benefits of Sweet Potatoes
Here is a more in-depth look at some of the top health benefits associated with sweet potatoes when enjoyed in moderation as part of an overall healthy paleo diet:
Great Source of Vitamin A
Vitamin A is important for healthy vision, immune function, reproduction, growth and development, and communication between cells in the body. One medium baked sweet potato (114 grams) provides over 400% of the recommended daily intake for vitamin A.
Antioxidant Protection
In addition to beta-carotene, sweet potatoes contain other antioxidants including anthocyanins and vitamin C. Antioxidants help neutralize free radicals that can damage cells and contribute to aging and disease.
May Help Manage Blood Sugar
Despite being a starchy vegetable, sweet potatoes have a low glycemic index, meaning they do not cause major spikes in blood sugar. Some research indicates they may improve insulin sensitivity and help regulate blood sugar levels, which is beneficial for diabetes prevention and management.
Provides Vitamin B6, Potassium, and Manganese
Sweet potatoes are good sources of many other nutrients. A medium baked sweet potato provides around 15% of the recommended daily intake for important vitamins and minerals like vitamin B6, potassium, and manganese.
High in Fiber
One medium sweet potato with the skin provides around 4 grams of fiber. Fiber promotes digestive health, fills you up, and feeds the beneficial gut bacteria.
May Promote Gut Health
The fiber, antioxidants, and anti-inflammatory effects of sweet potatoes may support a healthy gut microbiome. They contain compounds that may help inhibit the growth of harmful gut bacteria.
Can Help Increase Satiety
The fiber and nutrients in sweet potatoes help increase satiety after meals and can aid weight management. Replacing refined grains with sweet potatoes may promote feelings of fullness.
Are There Any Downsides to Sweet Potatoes?
Sweet potatoes are considered very healthy when consumed in moderation as part of an overall balanced diet. However, there are a couple potential downsides to keep in mind:
High Glycemic Index of Some Varieties
Although orange sweet potatoes have a low glycemic index, some varieties like purple sweet potatoes have a high glycemic index. This means they can cause more rapid spikes in blood sugar. Portion control is important.
Higher in Carbs Than Some Vegetables
Sweet potatoes are still relatively high in naturally-occurring carbohydrates. People on ketogenic or very low carb diets may want to limit intake. Each medium sweet potato contains around 23 net carbs.
Oxalates May Be an Issue for Some
Sweet potatoes contain moderate amounts of oxalates, which can contribute to kidney stones and other health issues in sensitive individuals who absorb oxalates poorly.
Pesticide and Heavy Metal Concerns
Some sources of sweet potatoes may contain pesticide residues or heavy metals. Opting for organic or locally grown sweet potatoes when possible can minimize this.
For most people following a paleo diet, the potential benefits of sweet potatoes far outweigh the risks when eaten in moderation. However, people with diabetes, digestive issues, autoimmune conditions, or obesity may want to discuss proper portion sizes with their healthcare provider.
Tips for Incorporating Sweet Potatoes Into a Paleo Diet
Here are some simple tips for enjoying sweet potatoes on a paleo eating plan:
- Try different cooking methods like roasting, baking, mashing, and sautéing.
- Leave the skins on for extra fiber and nutrients.
- Season with paleo-friendly herbs and spices like cinnamon, nutmeg, thyme, rosemary, ginger.
- Sweeten with natural options like cinnamon, vanilla, fruit, or small amounts of honey or maple syrup.
- Mash, puree, or slice sweet potatoes and use in pancakes, muffins, breads.
- Add to soups, stews, casseroles, and stir-fries.
- Combine with proteins like chicken, turkey, beef, pork or fish.
- Roast chunks of sweet potatoes as a snack or side dish.
- Spiralize into noodles or make into fries as an alternative to pasta or French fries.
- Try substituting mashed sweet potatoes for mashed bananas in recipes.
- Add sweet potato chunks or flour to smoothies.
Sweet potatoes are very versatile in recipes and pair well with both sweet and savory ingredients. They can be enjoyed year round and make great meal prep and leftovers.
Paleo Sweet Potato Recipes
To give you some inspiration, here are 10 delicious paleo sweet potato recipes to try:
1. Baked Sweet Potato Fries
These fries provide vitamin A and potassium with healthier fats like avocado oil instead of vegetable oils. Enjoy with a paleo-friendly dipping sauce.
2. Sweet Potato Breakfast Hash
This protein-packed hash is a great weekend brunch option with sweet potatoes, sausage, peppers, onions, and spices.
3. Sweet Potato Soup
Warm up with this easy, creamy soup made with sweet potatoes, coconut milk, spices, and optional bacon or sausage.
4. Sweet Potato Pancakes
Fluffy sweet potato pancakes taste indulgent but provide fiber, vitamin A, and antioxidants. Top with your favorite paleo toppings.
5. Sweet Potato Shepherd’s Pie
A paleo take on shepherd’s pie with a mashed sweet potato topping over a meat and veggie filling. Can be made in individual ramekins.
6. Sweet Potato Chili
Use mashed sweet potato to thicken this hearty chili along with meat and veggies cooked in a tomato and chili pepper base.
7. Roasted Sweet Potatoes and Brussels Sprouts
Toss wedges of sweet potato and Brussels sprouts with avocado oil, garlic, and herbs for a fast sheet pan dinner side.
8. Sweet Potato Brownies
Dense, fudgy sweet potato brownies satisfy cravings for a chocolate treat without dairy, gluten or refined sugar.
9. Sweet Potato Hash Browns
Shredded sweet potatoes make diner-style hash browns to enjoy at breakfast alongside pastured eggs.
10. Sweet Potato Meatballs
Ground meat mixed with mashed sweet potato and spices makes for tender, flavorful paleo meatballs without breadcrumbs.
Potential Health Risks of Sweet Potatoes
For most people, sweet potatoes are very nutritious and safe to consume regularly as part of an overall healthy diet. However, there are a few health conditions where caution may be warranted when eating sweet potatoes:
Diabetes
Although they have a low glycemic index, people with diabetes need to be mindful of portion sizes of all starchy vegetables to help manage blood sugar levels.
Oxalate Kidney Stones
Sweet potatoes contain moderate amounts of oxalates. People prone to oxalate kidney stones may want to limit intake of sweet potatoes and other high-oxalate foods.
IBS, IBD, Gut Issues
Some people with digestive disorders like IBS, Crohn’s or ulcerative colitis may experience gas, bloating or discomfort from the fiber in sweet potatoes. Slowly introducing them cooked and peeled can help.
Allergies
Sweet potatoes are not common allergenic foods but some people may have sensitivities, especially to the latex-like proteins found in raw sweet potatoes. Cooking them resolves this issue for most people.
Pesticide and Heavy Metal Concerns
Buying organic sweet potatoes when possible can minimize exposure to pesticide residues. Also properly peeling and cooking sweet potatoes reduces contaminants.
Autoimmune Conditions
Some people with autoimmune conditions like Hashimoto’s follow elimination diets that may restrict nightshades, including sweet potatoes. Work with your healthcare provider to determine if dietary changes may be beneficial.
Talk to your doctor if you have any health conditions that may impact your ability to eat sweet potatoes. They can help determine appropriate portion sizes and preparations or recommend limiting intake if necessary.
The Bottom Line
Sweet potatoes are considered paleo diet approved because they are an unprocessed, nutritious, starchy vegetable that was available in ancient times. Orange, purple, and white sweet potato varieties provide important antioxidants, vitamins, minerals, and fiber. When consumed in moderation as part of an overall real food diet, sweet potatoes can be part of a healthy paleo lifestyle.
Here is a table summarizing some of the key points:
| Reasons Sweet Potatoes Are Paleo | Potential Benefits | Possible Concerns |
|---|---|---|
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When prepared properly and enjoyed in moderation, sweet potatoes can be a tasty and nutritious part of a paleo diet.