The Surprising Truth About Sweet Potatoes and Your Five a Day
Many people are familiar with the 'five a day' recommendation for fruit and vegetable intake but are often confused about which foods count towards this goal. The sweet potato is a prime example of this uncertainty. While regular white potatoes are explicitly excluded by most health guidelines, sweet potatoes are a welcome addition to the five a day count. The reason lies in their nutritional profile and how they are typically incorporated into meals.
Why Sweet Potatoes Count (and Regular Potatoes Don't)
This dietary distinction is not arbitrary. Health bodies like the NHS classify foods based on their primary function in a meal. Regular potatoes are high in starch and are generally consumed as the main carbohydrate source, replacing items such as bread, rice, or pasta. Because of this role, they are grouped with other starchy carbohydrates rather than with fruits and vegetables.
Sweet potatoes, on the other hand, are nutritionally different. While still containing carbohydrates, they are also rich in fibre, vitamin A, and other nutrients, and are often eaten in addition to, or alongside, the main carbohydrate part of a meal. This versatile cooking method—from roasting to mashing—ensures they function as a nutrient-dense vegetable side dish, qualifying them for the five a day count. Other root vegetables, such as parsnips and swedes, also fall into this category for the same reason.
Understanding the Portion Size
To count towards your daily intake, a single portion of sweet potato should be approximately 80 grams. This applies whether the sweet potato is fresh, frozen, or cooked. For comparison, this is roughly the size of a computer mouse. It’s important to remember that this portion size is for whole or chopped sweet potato and not for sweet potato fries or crisps, which often contain added fat and salt that can detract from their health benefits.
What Counts and What Doesn't?
To further clarify, here is a list of other foods that either do or don't contribute to your daily five a day:
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Foods that count:
- Any fresh, frozen, or canned fruit and vegetables.
- Dried fruit (30g counts as one portion, eaten with a meal).
- 100% fruit or vegetable juice and smoothies (maximum of one 150ml portion per day).
- Beans and pulses (count as a maximum of one portion per day, regardless of amount).
- Parsnips, swedes, and yams are included alongside sweet potatoes.
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Foods that don't count:
- Regular potatoes (white potatoes) are considered starchy carbs.
- Cassava and plantain are also classified as starchy foods.
Comparison of Sweet Potatoes vs. Regular Potatoes
| Feature | Sweet Potatoes | Regular Potatoes |
|---|---|---|
| Classification (5-a-day) | Count as a vegetable portion. | Count as a starchy carbohydrate. |
| Primary Role in a Meal | Often served as a vegetable side dish, in addition to the main carb. | Usually replaces the main carbohydrate (e.g., rice, pasta). |
| Key Nutrient Profile | High in vitamin A, vitamin C, and fibre. | Good source of potassium, fibre (with skin on), and Vitamin B6. |
| Nutritional Density | Higher overall nutritional density for the same calorie count. | Primarily provides energy from starch. |
Delicious Ways to Incorporate Sweet Potatoes
Adding sweet potatoes to your diet is both simple and delicious. Here are a few ideas to get you started:
- Roasted Cubes: Cut into small cubes, toss with olive oil and your favourite spices (like smoked paprika or cumin), and roast until tender and caramelised. They make a fantastic side dish.
- Mashed Sweet Potato: For a sweeter alternative to mashed potatoes, simply boil and mash with a little milk or butter. A pinch of nutmeg can enhance the flavour.
- Sweet Potato Soup: Blend cooked sweet potatoes with onions, garlic, vegetable broth, and a dash of coconut milk for a creamy, comforting soup.
- In a Curry or Stew: Add chunks of sweet potato to a vegetable curry or a hearty stew. They will absorb the flavours of the sauce and add texture and nutritional value.
- Sweet Potato Toast: Slice a sweet potato into 1/4-inch thick 'toast' slices, toast them in a toaster or oven, and top with avocado, a sprinkle of seeds, or nut butter.
Conclusion
So, do sweet potatoes count towards five a day? The answer is a clear and resounding yes. Unlike their regular white counterparts, sweet potatoes are nutritionally distinct and classified as a vegetable, making them a valuable and delicious contributor to your daily intake. By understanding this key difference and exploring the many ways to enjoy them, you can effortlessly boost your fruit and vegetable consumption and benefit from the wide array of vitamins, minerals, and fibre they provide. So go ahead, enjoy that roasted sweet potato guilt-free as part of your healthy, balanced diet.
For more information on what counts towards your five a day, you can consult official health guidelines, such as those from the NHS at nhs.uk.
