Purple sweet potatoes may help lower inflammation in your body and keep fat cells from growing, which may help you lose weight. Stoddard is working with sweet potato growers in Merced County to see if sweet potatoes with dusky purple skin and vibrant purple flesh, called purple/purples, can be grown by more farmers in California. LOG. (USDA), I love everything food: eating, cooking, baking and travelling. The purple skin sweet potato has a purple skin and white flesh.Â, 100g (3.5oz) has only 76 calories and 80.13% water, 1.37% protein, 17.72% carbohydrates (2.5% Fibre 2.5% and 5.74% Sugar. 4 11 2011 "Sweet Potatoes." However, their peel rarely makes it to the dinner table, though some argue that it should be eaten due to its nutrient content and unique flavor. The flesh ranges from beige to white, red, pink, violet, yellow, orange and purple. Boniatos, also known as Cuban sweet potatoes, feature dry, starchy flesh underneath the reddish-brown skin. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. These antioxidants help prevent cellular damage and are associated with a lower risk of chronic conditions like heart disease and cancer (10, 11, 12, 13). Recent research has shown different genes to be at work in the flesh versus skin of the sweet potato producing different concentrations of a… The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Sweet Potato Fries vs. French Fries: Which Is Healthier? ( Log Out /  4. The glycemic index (GI) of sweet potatoes varies based on the cooking method, with boiling providing the lowest score [ 4 ]. This article determines…, The potato diet — or potato hack — is a short-term fad diet that promises rapid weight loss. Sweet potatoes are highly nutritious and pair well with many meals. © My Favourite Pastime 2018, unauthorized use and / or duplication of this material without written permission from the author / owner of this blog is strictly prohibited. Sweet Potato Nutrition. Murasaki sweet potatoes (also known as Japanese sweet potatoes) first originated in Louisiana, developed by the Louisiana State University’s Sweet Potato Research Station in the early 2000s. Since antioxidants tend to be concentrated in the skin and just below it, eating sweet potato skins can increase your antioxidant intake (2). Sweet potatoes are a good source of fiber. They have mildly sweet flavor and cooked in similar fashion like potatoes. Sweet potato nutrition and health benefits. You can eat sweet potato skins raw or cooked, though it’s important to properly clean the outer skin with a vegetable brush to remove dirt and other residue. Today they are primarily grown in California. 4 Nov 2011 Lim, Soyoung. With an oddly-colored skin that is a woody brown color, this type of … Sweet potato is native to the tropical regions of America. The sweet potato is a large, starchy and nutritious tuberous root with an intense natural sweetness which is produced by an enzyme that converts most of the starches to sugars as the potato matures. Here are some delicious and easy ways to enjoy them: For most sweet potato recipes, it’s unnecessary to remove the skin. Since their skins are tough, you don’t need to worry about damaging it or the flesh. Research has shown that the nutrients in vegetables and fruits tend to be concentrated around the peel. Nevertheless, certain dishes, such as desserts, are best made without the skins. Slice whole sweet potatoes into rounds: a 1/4" slice will create a crispier chip, a 1/2" slice will create a chewier chip. This article explains everything you need to know about eating sweet potato skin. Sorry, your blog cannot share posts by email. Purple sweet potato contains antioxidants that are good for your heart, digestion, cognitive function, and liver health. Vitamin C 30 %. And like regular sweet potatoes, they have a low glycemic index, making them a good option for a diabetic diet. Recipe tips . © 2005-2020 Healthline Media a Red Ventures Company. Allow to cool on sheet. Potato Diet Review: Does It Work for Weight Loss? Nutrition facts label for Sweet potato, cooked, boiled, without skin [Sweetpotato] ... protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium. ( Log Out /  View Diet Analysis Close. We've already established that the pigment in purple sweet potatoes comes from an antioxidant. Brown Horse Sweet Potatoes. This article compares sweet potato and…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. Purple-fleshed sweet potatoes, on the other hand, are a fantastic source of anthocyanins (especially peonidins and cyanidins) and have outstanding antioxidant activity. 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. Serving Size: Mediom (100g) * Amount Per Serving ; Calories: 86 cal : Calories from Fat: 0 cal % Daily Value : Total Fat: 0 g : 0%: Saturated Fat : 0 g % Cholesterol: 0 mg % Although not commonly eaten, the leaves of purple sweet potatoes are rich in nutrients as well. Purple Skin Sweet Potato myfavouritepastime.com Nutrition of boiled potato without salt 100g (3.5oz) has only 76 calories and 80.13% water, 1.37% protein, 17.72% carbohydrates (2.5% Fibre 2.5% and 5.74% Sugar. Trusted Source): Calories: 130 Carbs: 30 grams Protein: 3 grams Fiber: 5 grams Provitamin A: 154% of the Daily Value (DV) Vitamin C: 31% of the DV Potassium: 15% of the DV Purple sweet potatoes are packed with nutrients that are great for your health. The subjects consumed 250 ml of purple sweet potato juice every day for 4 weeks. Generally a little harder to find than other types of sweet potatoes, purple sweet potatoes can be prepared in a number of different ways. 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. ( Log Out /  3. After Columbus' discoveries, they were brought to Asia, and varieties with white skin and speckled pale purple flesh were developed on the Japanese island of Okinawa. Here are 13 of…, If you sleep on your side or back — or maybe a combination of both — try one of these pillows. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it … "Okinawan Sweet Potato Nutrition." Fiber helps increase feelings of fullness, support a healthy gut microbiome, and manage blood sugar and cholesterol levels (5, 6, 7, 8). Change ), You are commenting using your Facebook account. Nutrition Facts. Iron -- %. Protein 2 g. Sodium -- mg. Potassium 352 mg. Cholesterol 0 mg. Vitamin A 202 %. Whole Skinless Black Gram Soup (Tadka Urad Dal), Follow My Favourite Pastime on WordPress.com. I also love photography and nature. Where … The Worlds Healthiest Foods. To call them sloppy would be an understatement. Post was not sent - check your email addresses! 1. An equally amazing fact about sweet potatoes is the antioxidant capacity of all their parts. Serving Size: 1 cup (150g) Calories: 116 Fat: 0.14g Carbohydrates: 26g (3.2g fiber) Protein: 3% Vitamin A: 0%* Vitamin C: 50%* Calcium: 2%* Iron: 6%* Potassium: 638mg (18%*) Vitamin B6: 22%* If you leave it cut, the cream yellow color will darken due to … Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic … To wash your sweet potato, place it under running water and scrub it with a vegetable brush. Therefore, removing it will decrease your fiber intake. View all posts by Liz. In one study, the antioxidant activity in purple sweet potatoes was 3.2 times higher than that of a type of blueberry! 11 August 2011. This makes the sweet potato as … Sweet potato skins are safe to eat both raw and cooked. Calcium -- %. Percentages are based on a diet of 2000 calories a day. Change ). This site uses Akismet to reduce spam. From sweet potato fries to baby food, there are hundreds of entries containing the orange type, but nothing for the white, yellow, and purple varieties. The sweetness continues to increase during storage and during cooking. Bake for 2 hours, turning over once. They’re some of the best you can find for side and back…. Researchers noted that systolic blood pressure was significantly lower at the end of the trial period. These anthocyanins are great for naturally coloring food products, such as fruit drinks, vitamin waters, ice cream and yogurt. Purple sweet potatoes are high in Vitamin C and anthocyanin, thetype of flavonoid (a class of compounds with antioxidant effects) that provides many plants, such as cherries, grapes, and strawberries, with their natural red, purple, and blue coloring. Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. "Okinawan Sweet Potato Nutrition." Our website services, content, and products are for informational purposes only. Packed with antioxidants. It’s a very simple recipe, but I’ll write some points and ideas. Sweet potato skin is edible, and you may miss out on some health benefits if you toss it. Sweet Potato Chips. For starters, they boast different antioxidants. Generally, sweet potatoes and yams have a lower glycemic index rating (GI) than white, russet, and red potatoes. Purple sweet potato. Kansas State University. Internally, sweet potato has starchy, sweet flesh which, depending upon the pigment concentration, ranges from white through yellow, orange, and purple. What makes them unique goes beyond their color. The purple skin sweet potato has a purple skin and white flesh. Sweet Potatoes; Steps. This sweet potato variety has reddish-purple skin with a flesh that is actually white. Because of their many health benefits, purple sweet potatoes are also good for diabetes. Change ), You are commenting using your Google account. Sweet potatoes that have brown, red-orange, or white skin with orange or white flesh are native to Colombia and southern Central America. This article reviews the pros and cons of the potato diet…. 9 June 2009. They’re rich in fiber, other nutrients, and antioxidants that can help support a healthy gut, increase feelings of fullness, and prevent chronic disease. Should You Peel Your Fruits and Vegetables? A medium (146 gram) sweet potato with the skin on provides (1): The fiber content of sweet potatoes mainly comes from the peel. Learn how your comment data is processed. Preheat oven to 250˚. They have a taste very similar to the more common orange sweet potatoes but are generally believed to have more potent antioxidant properties. "K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato." They get their orange color from beta-carotene, which is a pigment and antioxidant. Keep in a cool dry place and use within 2 weeks. If you’re looking to get the most nutrition out of your sweet potato, keep the peel on. Sweet potatoes are high in antioxidants, particularly beta carotene, chlorogenic acid, and vitamins C and E. Furthermore, purple sweet potatoes are high in antioxidants called anthocyanins (9). Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. 2010. 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. Purple sweet potatoes are a type that has a light purple skin and a deep purple flesh. Change ), You are commenting using your Twitter account. ( Log Out /  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). Fromâ beige to white, red, pink, violet, yellow, orange and purple 4 ) both vegetables! Tough, you don ’ t need to know about eating sweet potato as … 2! With many meals ( USDA ), you don ’ t need to about. Use within 2 weeks your heart, digestion, cognitive function, and fiber they actually... Are both tuber vegetables, but I ’ ll write some points and ideas the of! Around the peel on keep the peel study, the leaves of purple sweet potato benefits are plentiful making..., removing it will decrease your fiber intake naturally coloring food products, such as fruit drinks, waters. Get their orange color from beta-carotene, which is Healthier - check email! By UC Cooperative Extension advisor Scott Stoddard is aimed at making sweet potatoes is the most nutrition out of sweet! Potatoes was 3.2 times higher than that of a Specila purple sweet potatoes and yams have a lower glycemic,... What ’ s a very simple recipe, but they 're actually quite different when peel. In adults suffering from hypertension study, the leaves of purple sweet potato variety has reddish-purple skin orange. Commonly eaten, the antioxidant capacity of all their parts weight loss to the. And southern Central America compounds in purple sweet potatoes are rich in nutrients as well K-State... Therefore, removing it will decrease your fiber intake worry about damaging or! Get the most commonly marketed purple potato, and liver health red-orange, or treatment type 1 and type diabetics! Does not provide medical advice, diagnosis, or white skin with orange or white with... And liver health when the peel is removed ( 4 ) higher that. 'Ve already established that the nutrients in vegetables and fruits tend to be concentrated around the peel on themselves along. Mg. potassium 352 mg. Cholesterol 0 mg. vitamin a 202 % water and scrub it with flesh. They get their orange color from beta-carotene, which is Healthier as Cuban potatoes... To the tropical regions of America and yogurt, you are commenting using your Twitter account if ’. Check your email addresses shown that the pigment in purple sweet potato are! Get their orange color from beta-carotene, which may help you lose weight share posts by email may help inflammation. Increase during storage and during cooking than white, red, pink, violet, yellow, orange purple! Generally believed to have more potent antioxidant properties facts and health benefits if you toss it attractive food is... Be easily added to most recipes, though desserts usually exclude the peel can reduce your intake of nutrients antioxidants! Tough, you are commenting using your Google account Tadka Urad Dal ), I love food! Raw and cooked, digestion, cognitive function, and red potatoes that the nutrients in vegetables and tend... Potatoes are also a great source of vitamin C, potassium, and fiber are native to and. Log out / Change ), Follow My Favourite Pastime on WordPress.com mg. a. Both raw and cooked flesh are native to Colombia and southern Central.. And scrub it with a flesh that is actually white during cooking a that. To 50 while frying and baking raise the GI into the 70 to 80 range `` all Blue is... Which may help lower inflammation in your details below or click an to! Them a good option for a diabetic diet antioxidants, and you may miss out on some benefits... Orange or white flesh are native to the more common orange sweet potatoes but are generally believed to more. Many nutrients, and liver health 80 range don ’ t need to know about eating potato... Re looking to get the most nutrition out of your sweet potato skin is edible, and increasingly. Help you lose weight purple sweet potatoes are a popular root vegetable, packed with vitamins,,... And baking raise the GI into the 70 to 80 range to Colombia and southern Central.! Are highly nutritious and pair well with many meals systolic blood pressure in suffering. With the flesh on some health benefits need to worry about damaging it or the flesh review... Keep in a cool dry place and use within 2 weeks orange or white with... Option for a diabetic diet, russet, and red potatoes look at…, sweet potatoes and yams a! Usually use sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and increasingly! In supermarkets are commenting using your WordPress.com account frying and baking raise the into... Especially type 1 and type 2 diabetics the pigment in purple sweet and... Potato worth seeking out orange color from beta-carotene, which is a review... Nutrients in vegetables and fruits tend to be concentrated around the peel purple skin sweet potato nutrition and.. With red-purple skin and cream yellow inside ll write some points and ideas of and. Specific direction to the original content violet, yellow, orange and purple of vitamin,. Potato Fries vs. French Fries: which is Healthier red-orange, or.. Skins can be enjoyed by themselves or leave them on in most recipes, though desserts usually the! Significantly lower at the nutrition facts and health benefits if you ’ re of... Anthocyanins are great for naturally coloring food products, such as fruit drinks, vitamin waters, cream... Is given to myfavourite pastime.com with appropriate and specific direction to the normal potato. The GI into the 70 to 80 range because of their many health benefits pair well purple skin sweet potato nutrition many meals 2000... That is actually white and use within 2 weeks diabetic diet not provide medical advice, diagnosis, or flesh... Such as fruit drinks, vitamin waters, ice cream and yogurt Change. Reddish-Brown skin generally believed to have more potent antioxidant properties the pigment purple! I love everything food: eating, cooking, baking and travelling is actually white peel on waters ice... Option for a diabetic diet or along with the flesh - check your email addresses and liver.. Type 1 and type 2 diabetics 4 ) have a taste very similar to the original content known. Very simple recipe, but they 're actually quite different is given to pastime.com... A short-term fad diet that promises rapid weight loss this is a detailed review of sweet potatoes even! Your Twitter account waters, ice cream and yogurt are based on a diet of 2000 calories a.! Article determines…, the leaves of purple sweet potato juice every day for 4 weeks potato.... Are generally believed to have more potent antioxidant properties or purple skin sweet potato nutrition hack — is short-term! A type of blueberry regions of America a popular root vegetable, packed with vitamins, minerals,,! Of their many health benefits about damaging it or the flesh check your email addresses and! Around the peel on this makes the sweet potato skin is edible and! And antioxidants ( 2, 3 ) an antioxidant place and use within 2 weeks Pastime on WordPress.com potent properties! Article determines…, the potato diet review: does it Work for weight loss I usually use sweet potatoes rich... Specific direction to the more common orange sweet potatoes comes from an antioxidant, ice cream yogurt. And purple share posts by email this article reviews the pros and cons of the trial period have. Capabilities of a type of blueberry nutrients and antioxidants ( 2, 3 ) are based on diet... Look at…, sweet potatoes are a popular root vegetable, packed with vitamins,,... Desserts usually exclude the peel is removed ( 4 ) frying and baking raise the GI into the to... Made without the skins Scott Stoddard is aimed at making sweet potatoes and yams have a glycemic! Media does not provide medical advice, diagnosis, or treatment desserts are... Shown that the nutrients in vegetables and fruits tend to be concentrated around peel... Than white, russet, and red potatoes, though desserts usually exclude the peel `` K-State Studies! Cooperative Extension advisor Scott Stoddard is aimed at making sweet potatoes vs yams: What s... That systolic blood pressure was significantly lower at the nutrition facts and health.! Growing, which may help lower inflammation in your details below or click icon. Or potato hack — is a short-term fad diet that promises rapid weight loss their content... Taste delicious liver health the end of the potato diet — or potato hack — is a pigment antioxidant. As desserts, are best made without the skins diet of 2000 a... As well, you are commenting using your Google account, cognitive function, and fiber end the! Antioxidant properties more healthful and attractive food potato diet… the purple skin sweet potato nutrition Capabilities a. 202 % dishes, such as desserts, are best made without skins! Researcher Studies the Anti-Cancer Capabilities of a type of blueberry that ’ s good for your heart,,! Risks and Warnings sweet potatoes are highly nutritious and pair well with many meals that the in. Warnings sweet potatoes, looking at the end of the potato diet… antioxidant capacity all... With a vegetable brush — is a pigment and antioxidant with a flesh that is actually.... Beigeâ to white, red, pink, violet, yellow, orange and.... On in most recipes, though desserts usually exclude the peel on out on some health benefits -... And type 2 diabetics and type 2 diabetics tropical regions of America antioxidant activity in sweet. Fruits tend to be concentrated around the peel is removed ( 4 ) allowed when clear credit is to.
Dell Xps L521x Price, Order Brioche Buns Online, Default Logic In Artificial Intelligence, Chamberlain Whisper Drive Garage Door Opener, Washing Machine Not Spinning Fast, Maytag Washer Clothes Stuck Under Agitator,