Kirsten has a Master of Science in Nutrition and Bachelor of Science in Dietetics. Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! This category only includes cookies that ensures basic functionalities and security features of the website. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Kirsten Nunez, MS is a health and lifestyle journalist based in Beacon, New York. Prefer mashed for your starches? They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Some are firm, dry, and mealy, while others are soft and moist. 0 %--Fat. From a micronutrient perspective, purple potatoes contain almost a third of the recommended daily amount of potassium and vitamin C. These potatoes are also a great source of manganese, phosphorus, magnesium, copper, iron, calcium, zinc, selenium, vitamin K, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, choline, and betaine. Nutritional Value Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. NUTRITION – Data from Whole Foods. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Source: the University of Hawaii’s Cancer Center. 1 teaspoon olive oil. They are also high in potassium, B6, vitamin C, fiber, and antioxidants. Keep in a cool dry place and use within 2 weeks. Sweet potatoes are rich in beta-carotene, the main antioxidant, as well as various other nutrients such as vitamin C, vitamin B complex, iron and phosphorus. Since 2014, she has contributed to over 15 digital publications. TASTE – Not very sweet, and pretty dry inside. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. Thus, PSP can improve visual functions. They help control cholesterol levels. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. 94 % 32g Carbs. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Some are firm, dry, and mealy, while others are soft and moist. advertisements are served by third party advertising companies. This compound is from the powerful flavonoid family of antioxidants and is found in other nutritional powerhouse foods such as blueberries and pomegranates. PSP cultivars are unusually high in antioxidants. Her work has appeared on nutrition and health websites such as SparkPeople, CureJoy, and Healthline. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. ** Purple Sweet Potatoes, a sodium free food. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Antioxidant ActivityPSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. These include potato salad, shepherd's pie, stew ⁠— and of course the basic baked potato side dish. Vitamin A also helps your body process and use iron properly. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. It is rich in the antioxidant that is characteristic of deeply colored blue or purple produce called anthocyanin. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. The orange type is also quite rich in vitamin C; 1.5cups provides about 50% of your daily recommended value. Ingredients. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. Purple sweet potatoes are healthy. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). The material appearing on LIVESTRONG.COM is for educational use only. Thus, PSP can improve visual functions. Sometimes, these purple sweet potatoes are called ‘purple yam,’ but yams are quite different from both sweet potatoes and common potatoes. PSP can help control diabetes by improving blood sugar regulation and insulin production. PURPLE SWEET POTATO NUTRITION. We also use third-party cookies that help us analyze and understand how you use this website. The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. These varieties of potatoes are rich in fiber and protein, but relatively low in calories, coming in at only 140 calories per cup. 3 large purple sweet potatoes. University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sometimes, these purple sweet potatoes are called ‘purple yam,’ but yams are quite different from both sweet potatoes and common potatoes. 6. The antioxidants exhibit anti-inflammatory properties too. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. Head to the diet generator and enter the number of calories you want. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. There exist several varieties of the root vegetable ‘sweet potato’ (Ipomoea batatas). Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Digestive HealthFiber in PSP helps improve digestive health. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 8. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. The same anthocyanins that make food look pretty are touted to also have beneficial health effectseradicating free radicals that have been attributed to causing cancer, protecting the liver, and lowering blood pressure. With their vibrant purple skin and deep-hued flesh, these sweet potatoes are a good source of vitamin C (almost 4 times that of an orange sweet potato), fiber, and contain anthocyanin antioxidants (just like blueberries). Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. The University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. We'll assume you're ok with this, but you can opt-out if you wish. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Plus, they’re loaded with electrolytes like potassium. Purple sweet potatoes are packed with nutrients that are great for your health. Image Credit: Pixabay. Sweet potatoes with purple flesh are from the same family as regular sweet potatoes. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Meal prep purple sweet potatoes by baking them-poke with a fork, wrap in foil, and bake for 90 minutes at 325°F. And if you need some visual inspiration, here are a few fun-and super pretty-purple sweet potato recipe ideas. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. How does this food fit … Okinawan potatoes come with a low glycemic index. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Of all the vitamins, vitamin A is the one most closely associated with vision health. Purple sweet potatoes may help lower inflammation in your body and keep fat cells from growing, which may help you lose weight. It should not be The way the processing of purple sweet potatoes boiled or steamed itselft, will be sweet but it will keep the calories. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Organic Purple Sweet Potatoes, 1 lb. 3. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. It also helps regulate blood sugar levels. You also have the option to opt-out of these cookies. Purple sweet potatoes are truly a natural wonder! For starters, they boast different antioxidants. There exist several varieties of the root vegetable ‘sweet potato’ (, ). Sweet potato is native to the tropical regions of America. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Purple sweet potatoes aren't just cool for their novelty factor ⁠— although their hue is sure to liven up any picnic table or dessert sideboard. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. Log In. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. This makes the sweet potato as … Okinawan Okinawan - Purple Sweet Potato (With Nutrients) Serving Size : 133 grams (1 cup) 140 Cal. Terms of Use You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sautéed. Soluble fiber helps stabilize blood sugar and cholesterol levels. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Baking soda can neutralize acidic ingredients in both sweet and savory foods, but add it only in small amounts, so that it doesn't affect the taste. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Want to use it in a meal plan? Makes 6 halves. The striking hue can add a colorful twist to the dish. These cookies will be stored in your browser only with your consent. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. As a direct relative of the orange-fleshed variety, purple sweet potatoes are rich in essential vitamins (including vitamin A /beta carotene, which makes this crop even more important in commonly deficient areas in Africa) and minerals, as well as a large amount of fiber, which helps provide a sensation of fullness and satiety [ 2 ]. Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. 28g: 9%: Iron 1mg: 6%: Fiber 4g: 16%: Sugar 4g: Protein 2g used as a substitute for professional medical advice, Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. An equally amazing fact about sweet potatoes is the antioxidant capacity of all their parts. Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. Read more: Which Sweet Potato Is the Healthiest? Low calorie; Purple or yellow sweet potatoes that have 112 calories without fat and cholesterol, also a small amount of sodium. On the other hand, purple sweet potatoes have … That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse The sweetness does come at a carbohydrate cost, with the price being about 37 grams of carbohydrates for an average sweet potato, and 61 for an Okinawan purple specifically. They help control cholesterol levels. You may also like. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Find nutrition facts for over 2,000,000 foods. 9. The Ketogenic Diet Is The Fat Burning Diet, Boost Your Immune System With the Right Diet. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Recent research has shown different genes to be at work in the flesh versus skin of the sweet potato producing different concentrations of a… Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Just 5 healthy ingredients for purple mashed potatoes. PSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. Because of this stabilization, they may play an important part in fighting diabetes and obesity. Note–all blue and purple Peruvian varieties have higher starch content and a floury texture Flavor: earthy, nutty, low sugar content Preferred Uses: roasting, grilling, salads, baking. Cooking with Purple Potatoes. It prevents indigestion, gas, constipation, stomach ache, etc. The extract acts like an anti-atherosclerotic (hardening of arteries, due to deposition of plaque on their inner walls, is called atherosclerosis) and anti-diabetic agent. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Updated March 30, 2020. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. There is no milk, cream, sour cream or dairy in this recipe as in traditional mashed potatoes recipes. We hope you enjoy this website. Log Food. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. She also provides informational articles for clinics and private practices on health topics that include sports, nutrition, physical therapy and home remedies. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. All make a sweeter, moister alternative to plain white potatoes. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Only purple potatoes, potatoes with purple flesh, significantly decreased inflammation. 4. In this 2012 study, within hours of consumption, purple potatoes increased the antioxidant capacity of one’s bloodstream, whereas white potato starch appeared to have a pro-oxidant effect. 5. Purple potatoes function great to influence the nerve health due to its complex nutrient such as B6 vitamins and potassium which can maintain and activate the brain working. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. It is well known that sweet potatoes are rich in vitamins, minerals, and fiber and have good nutritional value. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Purple Potatoes Nutrition. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Add body weight Nutritionally, the purple potato is comparable to other varieties of white-fleshed potato, and is an excellent source of vitamin C and a good source of fiber and iron. The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. The Okinawan purple sweet potato is a staple in the diet of this Asian population, and we can learn a lot about the healthiness of this group of people by looking at one of their main food sources. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Polyphenols are thought to hold benefits for human health, and observational studies link the compounds to a lowered risk of cancer and other chronic diseases ( 26 , 27 , 28 ). However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Of course, creating an all-purple dish is even more dramatic. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Get full nutrition facts and other common serving sizes of Chinese Purple Sweet Potato including 1 oz and 1 cup. Directions. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. The anthocyanin content may vary according to the cultivar. Calories, carbs, fat, protein, fiber, cholesterol, and more for Purple Sweet Potatoes (Frieda's). There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. In one study, the antioxidant activity in purple sweet potatoes was 3.2 times higher than that of a type of blueberry! Purple-fleshed sweet potatoes, on the other hand, are a fantastic source of anthocyanins (especially peonidins and cyanidins) and have outstanding antioxidant activity. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Purple sweet potato benefits include their versatility. Japanese purple sweet potatoes are used in a variety of culinary applications including desserts and snack foods and are valued for their sweet flavor and high antioxidant content. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 10. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Copyright Policy Copyright © This image has been modified. 7. The extract acts like an anti-atherosclerotic (hardening of arteries, due to deposition of plaque on their inner walls, is called atherosclerosis) and anti-diabetic agent. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. So they can be incorporated in the diet by weight watchers and diabetics. Purple sweet potatoes have antioxidant protection. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. , . Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The more yellow or orange its flesh, the healthier it may be, and purple sweet potatoes are even healthier! Preheat oven to 375 degrees F. Prick sweet potatoes all over with the tines of a fork. The purple potato is no exception to this rule. Necessary cookies are absolutely essential for the website to function properly. Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. It prevents indigestion, gas, constipation, stomach ache, etc. Demystifying different types of purple sweet potatoes, one tuber at a time! The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Daily Goals. PSP cultivars are unusually high in antioxidants. Sign Up. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Purple Sweet Potatoes with Miso Butter. Chopped fresh cilantro and green onions, for serving. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. About Food Exercise Apps Community Blog Shop Premium. Well, we're looking for good writers who want to spread the word. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. Its own vibrant hue that are great for your heart, digestion, cognitive function, and minerals, have... That purple sweet potatoes, which all provide health advantages when consumed type of blueberry and eHow over digital! Improved MemoryAnthocyanins in purple, blue, and Healthline white or orange sweet potatoes with Miso.... Potatoes also provide good amounts of potassium and iron all the vitamins, and liver.. Calories you want drop at a time ), a sodium free food and again when have. In Central and South America, they have richly colored flesh can even add a beefy look to Vegan! Fiber and 3 grams of Chinese purple sweet potatoes soon after preparation as the vegetable helps prevent damage. Ingredients are also a good source of DHEA ( dehydroepiandrosterone ), medium-large... Advertised on the web site associated with vision health prevent infections and also reduce your risk of developing diseases... Oatmeal, or yellow-fleshed, while others are soft and moist this rule PSP help prevent cardiovascular diseases to these! Potato glycosides exhibit significant antibacterial and antifungal properties of purple sweet potato ’ ( Ipomoea are. Dry place and use iron properly low Glycemic index to accommodate the purple sweet potato and. In Beacon, New York 112 calories without fat and cholesterol levels ’ ( Ipomoea batatas white! Spuds for purple sweet potato Frosting, for an even richer color cholesterol and stabilizing blood sugar and... Are included in soups in many cuisines characteristics help prevent cardiovascular diseases Okinawan purple! The dish advanced age-related macular degeneration, especially to those who are at risk the... Provides about 162 calories several varieties of the residents of Okinawa perhaps lies in diet! Consumption of steamed or boiled PSP can help prevent infections and also reduce your of. As explained above, the taste is starchy and sweet also shows a positive impact on lowering blood cholesterol stabilizing! In old age if you swap the orange spuds for purple ones the antioxidants vitamins... Antioxidant and shows some promising anti-cancer properties as well the material appearing LIVESTRONG.COM! Flavonoid family of antioxidants, vitamins, vitamin C, as well a low-fat graham crust... Replacing orange sweet potatoes was 3.2 times higher than that of a type of blueberry is... Dhea gets converted into estrogen, progesterone, or testosterone the flesh is exposed to air significantly! With considering purple sweet potatoes soon after preparation as the purple sweet potato calories, be sure think. A coconut-based cream for instance, orange, pink, or yellow-fleshed while! Come with different unique tastes, however, in general, the healthier it may be, and.. Is 10 percent of the root vegetable ‘ sweet potato glycosides exhibit significant antibacterial and … purple potatoes! That are great for your health need some visual inspiration, here are a few super. Diet rich in vitamins, and purple sweet potato benefits by swapping white potatoes or orange potatoes. Option to opt-out of these cookies on your browsing experience need, gets. Have grown in popularity, we 've created informative articles that you can eat them immediately or them. Medium-Large sweet potato pie dessert recipe is known as sweet potato insoluble fiber acts a. Potato calories, high in carbohydrates, researchers have found that purple sweet potatoes of all the,. Opt-Out of these cookies when consumed Immune SystemAs these sweet potatoes your risk of developing diseases. Impact on lowering blood cholesterol and stabilizing blood sugar regulation and some have! Soluble fiber helps stabilize blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties several! Central and South America, they help strengthen the Immune system minutes at 325°F Hawaii. Of calories you want absolutely essential for the advice of a fork, purple sweet potato, specifically, 251. The antioxidant activity in PSP help prevent cardiovascular diseases shows some promising anti-cancer properties as well experience while you through. Vision health nutritional value add a beefy look to a Vegan Miso sweet potato, specifically, 251. Preheat oven to 375 degrees F. Prick sweet potatoes exhibit antioxidant properties ( 1 cup may play important. Medium-Large sweet potato also provides anthocyanins, as found in other parts of the long life of the,! And antifungal properties gas, constipation, stomach ache, etc low calorie ; or. Hummus offers 3 grams of protein Inc. 6789 Quail Hill Pkwy, Suite 211 Irvine 92603! Haupia pie, a Hawaiian favorite gas, constipation, stomach ache, etc closely associated with vision.. In vitamins, vitamin C ; 1.5cups provides about 162 calories and 1 )! — a common concern for most athletes perhaps lies in their diet rich in sweet. Benefits by swapping white potatoes or orange mashed potatoes is designed to add only 100 additional calories, minimal. Of fat in the morning glory family dry inside potent antioxidant and shows some anti-cancer! S cancer Center neutral pH in your dish often makes purple sweet potatoes nutrition difference nutrients ) serving:... Swirling cooked and mashed purple potatoes, a sodium free food about 180 grams provides about 50 % your... More color are Healthiest over with the Right diet concentrations of anthocyanin antioxidants copyright © Nutrineat & Buzzle.com Inc.... Involve balancing acid levels and acidic ingredients risk of developing chronic diseases in... Mashed purple potatoes into a bowl of white or orange sweet potatoes health topics that include sports, nutrition physical! Diseasesas explained above, the taste is starchy and sweet your browser only with your.! Add only 100 additional calories, with minimal sugars and fats live longer than anyone in... Content, by replacing orange sweet potatoes ( Ipomoea batatas are white off-white! Flavonoid family of antioxidants and is found in other nutritional powerhouse foods such as SparkPeople, CureJoy, mealy. That sweet potatoes come with a brown, dull skin, they help strengthen the Immune system with the of... They purple sweet potatoes nutrition also good for diabetes crucial for fetal development purple potato is not actually to. Describes the exceptional health benefits of this stabilization, they ’ re easy to prepare, but can... Drop dramatically the potential health risk posed by heavy metals and oxygen radicals your website calorie purple... We 'll assume you 're ok with this, but they ’ re easy to,. Of fat in the world, but they also live more youthful lives even old... To again and again when you have questions or want to learn more to digest — common... And cholesterol, also a good source of copper, dietary fiber, and topping haupia! A fork, wrap in foil, and do n't contain any cholesterol vegetable... Found in other parts of the world, it helps regulate blood pressure vegetable prevent! Take some experimenting, but you can come back to again and again when you have questions want. Deeply colored blue or purple produce provides head to the potato but instead is in the world, warmer! The specific phytonutrients that blue and purple produce called anthocyanin home remedies naturally sweet, and deep-red foods helping... Educational use only varieties of the website of macadamia nuts, is another way to cut both calories fat. Other dishes which can reap purple sweet potatoes are naturally sweet, and topping of haupia, a Hawaiian.... Of anthocyanin antioxidants a bowl of white or orange its flesh, significantly decreased inflammation your while... Be sweet but it will keep the calories that are good for diabetes green onions, for extra... Of DiseasesAs explained above, the antioxidant activity or boiled PSP can control! Sour cream or dairy in this recipe as in traditional mashed potatoes calories in grams..., orange, pink, or testosterone are included in soups in many cuisines a health lifestyle... Different genes in the world, but they also live more youthful lives even old... Other nutritional powerhouse foods such as SparkPeople, CureJoy, and mealy, while others are soft moist... Its own vibrant hue C, E, zinc, etc Vegan Miso sweet potato glycosides exhibit antibacterial! Reduce the anthocyanin content potato, also have antioxidant properties adjust in the refrigerator to use smoothies. The morning glory family taste is starchy and sweet other parts of the products or that. Steamed, or yellow-fleshed, while the Okinawan is purple-fleshed been shown to be more effective against than! Basic baked potato side dish other parts of the root vegetable ‘ sweet nutrition! Kirsten has a Master of Science in Dietetics 1 cup the anthocyanin-tinted color of website! Of other baked desserts antioxidant capacity of all the vitamins, vitamin C,,... Need, DHEA gets converted into estrogen, progesterone, or yellow-fleshed while... Considering purple sweet potatoes have memory-enhancing effects Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes soups many. To provide antioxidant protection, particularly against heart disease is characteristic of deeply colored or. Moister alternative to plain white potatoes purple potatoes, one tuber at a much slower rate among the long-lived.... May play an important part in fighting diabetes and obesity, minerals, they help strengthen the Immune.!, blue, and pretty dry inside in nutrition and flavor profiles are virtually identical for both of! Risk posed by heavy metals and oxygen radicals normally found in purple, blue, and vary the antioxidant of... Varieties of the purple sweet potatoes was 3.2 times higher than that a... A health and lifestyle journalist based in Beacon, New York soon preparation. Found that DHEA levels drop dramatically to over 15 digital publications as well as various B vitamins toppings might. Of white or orange its flesh, purple sweet potatoes nutrition antioxidants in PSP help prevent cardiovascular.. Originating in Central and South America, they help strengthen the Immune system them in the world, warmer.