When it comes to foods that support longevity, few are as impressive as sweet potatoes. A staple food in the Blue Zones — regions known for their longevity lifestyles and highest concentrations of centenarians — these versatile tubers deserve a superfood spotlight. With their rich nutritional profile and potent health benefits, sweet potatoes have attracted attention as one of the most powerful foods for promoting a long and healthy life. And, there’s plenty of research to back it up. Ahead, all you need to know about this Blue Zone longevity food, including the various types, anti-aging and health benefits, and how to include sweet potatoes in your diet.
RELATED: The 7 Longevity Secrets of Centenarians For Living Better
Purple Sweet Potatoes: A Staple Among The Blue Zones
Blue Zones are regions where people live significantly longer than average, and sweet potatoes — specifically the Japanese purple variety — are a dietary staple. Particularly popular in Okinawa, Japan, these starchy veggies have been scientifically linked to reduced inflammation, improved heart health, and enhanced cognitive function. Full of fiber, vitamins, minerals, and antioxidants (particularly anthocyanins), sweet potatoes contribute to the impressive lifespan and vitality of the people living in these longevity locations.
What The Science Says: Sweet Potatoes For Longevity
Research has shown that sweet potatoes (particularly the purple variety) are a nutritional powerhouse. Here are some of their health benefits:
Abundant in Antioxidants
Particularly potent in purple sweet potatoes, the anthocyanins that give purple sweet potatoes their hue are some of the best anti-aging nutrients. Research has shown that these colorful compounds (which are also rich in purple-hued foods like blackberries and blueberries) can reduce oxidative stress and inflammation, key factors in aging and chronic disease. While all sweet potatoes contain antioxidant properties, these darker-colored varieties appear to contain the most — just be mindful of how you cook them! While stir-frying and baking can result in antioxidant loss, methods like air-frying could actually increase antioxidant capacity!
Rich in Vitamin C
Purple sweet potatoes stand out for their impressive vitamin C content, delivering more than 30 milligrams per medium veggie — about 30% of the daily recommended intake. This is notably higher than the vitamin C found in orange sweet potatoes, which provide around 20 milligrams per medium tuber. The higher vitamin C content in purple sweet potatoes helps to aid immune function, support heart health, protect the body from oxidative stress, and fight inflammation — all of which contribute to longevity. Plus, vitamin C plays a key role in collagen synthesis, which is vital for maintaining skin elasticity and promoting healthy skin, so it helps support anti-aging from the inside out!
Full of Beta-Carotene
The vibrant orange hue of sweet potatoes comes from beta-carotene, an antioxidant that the body converts into vitamin A. Not only can this nutrient help to prevent and delay aging, enhancing immune function, skin health, and eye health, but it can also help to reduce the risk of chronic diseases, and help to enhance longevity.
Good for Gut Health
The fiber content in sweet potatoes, including both soluble and insoluble fiber, plays a critical role in digestive health. Soluble fiber acts as a prebiotic, helping to enhance microbiome diversity and promote longevity by feeding the beneficial bacteria in the gut. There’s even evidence to suggest that the resistant starch in sweet potatoes can mediate inflammatory digestive disorders and benefit overall intestinal health.
Beneficial for Blood Sugar Balance
While carbohydrates have a bad rap for spiking blood sugar, it’s important to remember that not all carbohydrates are created equal. Sweet potatoes have a low glycemic index, meaning they cause a slower rise in blood sugar levels compared to other carbohydrate-rich foods — even other potato varieties. To enhance the blood sugar balancing effects further, try pairing sweet potatoes with healthy fats and lean proteins, as this will slow absorption and reduce a blood sugar spike.
Offer Cardiovascular Support
Sweet potatoes are rich in antioxidants, and anti-inflammatory properties, with research suggesting they can help reduce arterial stiffness and lower the risk of heart disease.
The Different Types of Sweet Potatoes & Their Health Benefits
While Okinawan sweet potatoes are among the healthiest types, including a variety of sweet potatoes in your diet could prove beneficial. Here are the various health benefits:
Orange Sweet Potatoes
Orange sweet potatoes are the most common variety and are especially high in beta-carotene. Their rich vitamin A content supports immune function, vision, and skin health. Plus, they’re full of fiber, antioxidants, and potassium, and are a cost-effective find.
Purple Sweet Potatoes (Okinawan)
Rich in anthocyanins, purple sweet potatoes have been linked to reduced inflammation and oxidative stress. The Okinawan variety, in particular, is best known for its role in the longevity of the Okinawan people. Aside from the Okinawan type, there are several types of purple sweet potato varieties, including Stokes (which have purple skin and flesh) and Murasaki sweet potatoes (which have purple skin and white flesh).
White Sweet Potatoes
Though less colorful, white sweet potatoes still offer a good amount of fiber and potassium. They’re a milder option that still provides the benefits of a nutrient-dense root vegetable, though more nutty and less sweet.
Simple & Healthy Sweet Potato Recipes
Incorporating sweet potatoes into your diet is not only easy but also delicious. Here are a few simple recipes to try:
Roasted Sweet Potato and Kale Salad
The perfect fall salad that’s nutritious and delicious. Toss cubed sweet potatoes with avocado oil, salt, and pepper, and roast until tender. Then, combine with massaged kale, toasted walnuts or pecans, lean protein of choice, and a lemon-tahini dressing for a nutrient-packed salad.
Purple Sweet Potato Mash
When you’re craving a healthier twist on comfort food, give purple mashed potatoes a try. Simply boil purple sweet potatoes until soft, then mash with dairy-free milk of choice, a pinch of sea salt, and an optional slice of butter or drizzle of oil.
Sweet Potato and Lentil Curry
For a hearty and easy-prep dish, this sweet potato longevity dish is the way to go. To make it, cook sweet potatoes of choice with protein-packed lentils, coconut milk, and anti-inflammatory spices such as turmeric, cumin, and coriander. Add in any veggies of choice, such as kale, mushrooms, and garlic, and serve over brown rice for a hearty, fiber-rich meal.
Purple Sweet Potato Fries
Slice sweet potatoes thinly into fries, toss with a small amount of olive or avocado oil and your favorite spices, and bake or air-fry until crispy. These make a healthier and guilt-free alternative to traditional potato french fries that pair well with a variety of dishes.
Stuffed Sweet Potatoes
Delicious with any variety (choose your favorite sweet potatoes), this plant-based recipe is jam-packed with protein, fiber, and antioxidants. Feel free to customize as desired, adding in your favorite veggies or spices of choice!
Ingredients:
- 4 sweet potatoes
- 1 cup lentils, cooked
- 2 avocados
- 2 tbsp pumpkin seeds
- 2 tbsp fresh parsley, chopped
- 1 tsp crushed red pepper
- sea salt & black pepper, to taste
- 3 tbsp lemon juice
- 2 tbsp tahini
- ¼ cup warm water
- 1 tsp ground cumin
- 1 tsp garlic powder
Directions:
Step #1: Start by preheating the oven to 180°C or 350°F and line a baking tray with parchment paper.
Step #2: Place the sweet potatoes evenly on the tray, and using a fork, poke holes in each sweet potato. Bake for 45-60 minutes or until the sweet potatoes are soft and cooked through.
Step #3: While the sweet potatoes are cooking, add the avocados to a bowl with salt and pepper and mash. Set aside.
Step #4: Make the dressing by adding the lemon juice, tahini, water, cumin, garlic, salt, and pepper to a mixing bowl and whisk. Set aside.
Step #5: Once the sweet potatoes are cooked, remove them from the oven and allow them to cool slightly before cutting them in half. Scrape half of the sweet potato flesh out, add the cooked lentils, and add back to the oven for another 5 minutes.
Step #6: Remove sweet potato and top with avocado, pumpkin seeds, chopped parsley, and red pepper flakes.
Step #7:Drizzle with the dressing and enjoy!
The Takeaway
Sweet potatoes are much more than just a fall staple — they are a vital part of a nutritious diet that promotes longevity. Their rich nutrient profile, including antioxidants, fiber, and various vitamins, makes them a powerhouse for anti-aging, as well as overall health and well-being. Use these recipes as inspiration for your cooking, and consider making them a more frequent part of your plate!
