How Vietnam’s humble sweet potatoes became a prized health food
Vietnam’s rich food culture reflects both its history of hardship and its modern abundance. During times of scarcity, people relied on substitutes like sweet potatoes and medicinal plants to stretch meals. Today, these ingredients are valued for their health benefits as well as their cultural significance.
From the late 1950s to 1986, Vietnam faced severe food shortages. Many families turned to sweet potatoes, once seen as a poor man’s staple, to make rice supplies last longer. A dish called cơm đơn khoai lang—rice mixed with sweet potatoes—became a common meal during this difficult period.
Now, sweet potatoes cost more than white rice in many markets, marking a shift from survival food to a prized ingredient. Other traditional foods, like green banana flour, have also gained recognition for their health properties. The flour contains resistant starch, which studies suggest may help reduce risks linked to cancer, obesity, and diabetes. Medicinal plants play a key role in Vietnamese cooking and wellness. Ngải cam (Blumea balsamifera) is often used in recipes to combat exhaustion, while coix seeds appear in remedies like thuốc bắc tần gà, a warming chicken soup. In winter, this soup is believed to help people stay warm and energised. For those who lived through Vietnam’s toughest years, today’s access to both plain white rice and diverse ‘mixed rice’ dishes represents progress. The country’s food traditions, shaped by necessity, now contribute to a diet celebrated for its variety and health benefits.
Vietnam’s culinary past and present highlight the value of adaptability. Ingredients once used out of necessity are now chosen for their taste and nutritional advantages. With a wider range of carbohydrates—from sweet potatoes to green bananas—many enjoy meals that support both tradition and well-being.
