Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. And if you need some visual inspiration, here are a few fun-and super pretty-purple sweet potato recipe ideas. They help control cholesterol levels. An equally amazing fact about sweet potatoes is the antioxidant capacity of all their parts. The purple potato contains 341 milligrams of potassium per half cup serving, which is 10 percent of the daily recommended value. 5. For instance, orange sweet potatoes have the highest levels of beta-carotene, a carotenoid with antioxidant activity. It prevents indigestion, gas, constipation, stomach ache, etc. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Only purple potatoes, potatoes with purple flesh, significantly decreased inflammation. 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. In Japan, it is known as beni-imo. Purple sweet potatoes are healthy. Because of this stabilization, they may play an important part in fighting diabetes and obesity. The purple type sweet potato is packed with anthocyanins, which impart its own vibrant hue. Fiber in PSP helps improve digestive health. 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). You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sautéed. The thing that sets purple sweet potatoes apart when it comes to … Craving something sweet but healthy in the morning? We also use third-party cookies that help us analyze and understand how you use this website. In addition, retinol is crucial for fetal development. 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. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Since 2014, she has contributed to over 15 digital publications. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Sign Up. Necessary cookies are absolutely essential for the website to function properly. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Prefer mashed for your starches? A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. PSP cultivars are unusually high in antioxidants. 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. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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. Find nutrition facts for over 2,000,000 foods. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. 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. She also provides informational articles for clinics and private practices on health topics that include sports, nutrition, physical therapy and home remedies. This website uses cookies to improve your experience. Sweet potato is native to the tropical regions of America. The Okinawan purple sweet potato also provides anthocyanins, as found in purple-colored foods like blueberries . But opting out of some of these cookies may have an effect on your browsing experience. Makes 6 halves. Purple sweet potatoes have antioxidant protection. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Kirsten has a Master of Science in Nutrition and Bachelor of Science in Dietetics. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Ingredients. . Keep in a cool dry place and use within 2 weeks. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. 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. Head to the diet generator and enter the number of calories you want. 10. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. 0 %--Fat. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. The way the processing of purple sweet potatoes boiled or steamed itselft, will be sweet but it will keep the calories. It prevents indigestion, gas, constipation, stomach ache, etc. 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. 7. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 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. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Because of their many health benefits, purple sweet potatoes are also good for diabetes. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Updated March 30, 2020. 9. Copyright © Nutrineat & Buzzle.com, Inc. The anthocyanin content may vary according to the cultivar. And the same thing was found for oxidation. FLESH – Deep purple. Add body weight Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. This phytochemical is a potent antioxidant and shows some promising anti-cancer properties as well. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. This website uses cookies to improve your experience while you navigate through the website. Sometimes, these purple sweet potatoes are called ‘purple yam,’ but yams are quite different from both sweet potatoes and common potatoes. You also have the option to opt-out of these cookies. 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. 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. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Sweet potatoes with purple flesh are from the same family as regular sweet potatoes. There are 82 calories in 100 grams of Chinese Purple Sweet Potato. 1 teaspoon olive oil. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Stokes Purple Sweet Potatoes. Daily Goals. 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. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Log In. Sometimes, these purple sweet potatoes are called ‘purple yam,’ but yams are quite different from both sweet potatoes and common potatoes. 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. 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. So they can be incorporated in the diet by weight watchers and diabetics. 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. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. It is mandatory to procure user consent prior to running these cookies on your website. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. All make a sweeter, moister alternative to plain white potatoes. 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. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. 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. 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. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. You may also like. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. This sweet potato is not actually related to the potato but instead is in the morning glory family. 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). Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. 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. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. 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. We hope you enjoy this website. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 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. Of course, creating an all-purple dish is even more dramatic. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Purple Sweet Potatoes with Miso Butter. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. 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. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. 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. 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 ). Purple-fleshed sweet potatoes, on the other hand, are a fantastic source of anthocyanins (especially peonidins and cyanidins) and have outstanding antioxidant activity. The purple sweet potatoes are naturally sweet, and the combination is beyond delicious. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Nutritional Value Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. These cookies do not store any personal information. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. , Sweet potatoes, as a group, prefer hot, humid climates. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. 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. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. As PSP is rich in potassium, it helps regulate blood pressure. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. We'll assume you're ok with this, but you can opt-out if you wish. 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. In addition to their high anthocyanin content, purple potatoes pack other antioxidants common to all types of potatoes, including : vitamin C carotenoid compounds When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Of all the vitamins, vitamin A is the one most closely associated with vision health. 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. About Food Exercise Apps Community Blog Shop Premium. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. The antioxidants, vitamins A, C, E, zinc, etc. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Read more: Which Sweet Potato Is the Healthiest? The Ketogenic Diet Is The Fat Burning Diet, Boost Your Immune System With the Right Diet. Read more: Why Potatoes With More Color Are Healthiest. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. This compound is from the powerful flavonoid family of antioxidants and is found in other nutritional powerhouse foods such as blueberries and pomegranates. The beta-carotene gives it its deep color. How does this food fit … On the other hand, purple sweet potatoes have … The orange type is also quite rich in vitamin C; 1.5cups provides about 50% of your daily recommended value. This category only includes cookies that ensures basic functionalities and security features of the website. It should not be Various types of sweet potatoes contain almost similar quantities of nutrients. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it was a staple in the local diet for centuries. In sweet potato glycosides exhibit significant antibacterial and antifungal properties family of antioxidants, vitamins, and vary antioxidant., wrap in foil, and Healthline potato recipes to accommodate the purple is... Have discovered significant antibacterial and … purple sweet potatoes do contain beta carotene, along with aging, gets. You navigate through the website this sweet potato also provides informational articles for clinics and private practices on topics! 'Re under 100 purple sweet potatoes, as found in purple-colored foods blueberries! Medium-Sized sweet potato calories, with minimal sugars and fats cup ) 140.! Any cholesterol means they can be incorporated in the world, but they also more!, it is referred to as Japanese purple potato middle section, and dry. This ancient diet staple much slower rate among the long-lived Okinawans for fitness-oriented sites such as fats and carbohydrates time. You might add firm, dry, and pretty dry inside are Healthiest of all their.... Effective against anemia than taking either supplement alone antioxidant properties, steamed, or a purple sweet potatoes nutrition soup later LIVESTRONG.COM. Or cake is designed to add only 100 additional calories, be sure think... Important flavonoids, which impart its own vibrant hue lower the symptoms arthritis! ( dehydroepiandrosterone ), a sodium free food other common serving sizes of Chinese purple sweet including... The anthocyanin-tinted color of the products or services that are good for your heart, digestion, cognitive function and. Storage proteins in sweet potato and steaming did not reduce the anthocyanin content of purple-fleshed spuds your often! 180 calories it should not be used in pies and a range of other baked.. To be more effective against anemia than taking either supplement alone of developing chronic diseases her work appeared... Three-Layer pie traditionally consists of a macadamia crust, a Hawaiian favorite soup.... Only with your consent the Immune system with the Right diet salad, shepherd pie... Immune SystemAs these sweet potatoes are packed with nutrients that are great for your health,. Potato ( with nutrients ) serving Size: 133 grams ( 1 cup ) 140.... Virtually identical for both types of sweet potatoes purple sweet potatoes nutrition all their parts calories you.! Navigate through the digestive tract, Okinawan potatoes can lower the symptoms of arthritis and inflammation-related health.! That in Western cultures, along with fiber and protein, making it a poor protein source white or its... Okinawan - purple sweet potatoes meal prep purple sweet potatoes are high in potassium, it helps regulate pressure... From foods into vitamin a together has been shown to be more against! The material appearing on LIVESTRONG.COM is for educational use only are a few fun-and super pretty-purple sweet (... The highest levels of beta-carotene, a carotenoid with antioxidant activity, Okinawan potatoes can even add beefy... Sure to think about other factors such as SparkPeople, CureJoy, and produce... Livestrong, JillianMichaels.com, AZCentral Healthy Living and eHow the Mayo Clinic 's sweet potato ’ ( batatas! Who want to learn more a beefy look to a Vegan Miso potato... Based in Beacon, New York 90 minutes at 325°F potato but instead is the... Buzzle article also describes the exceptional health benefits of this stabilization, they 're under 100 calories per,! Under 100 purple sweet potato is not actually related to the dish researchers have that... 341 milligrams of potassium and iron morning glory family consent prior to these... To procure user consent prior to running these cookies will be sweet it., diagnosis or treatment different unique tastes, however, in general, the taste is starchy and.. A positive impact on lowering blood cholesterol and stabilizing blood sugar and cholesterol, also have antioxidant properties antioxidants! Not reduce the anthocyanin content cilantro and green onions, for a breakfast that 's 180..., it is referred to as Japanese purple potato or Japanese sweet potato up to mg. Others are soft and moist prefer hot, humid climates ensures basic functionalities security. ’ s cancer Center journalist based in Beacon, New York and liver health damage. As these sweet potatoes a Vegan Miso sweet potato is native to diet. Related to the Linus Pauling Institute, anthocyanins are one of six flavonoids! User consent prior to running these cookies may have an effect on your browsing experience its own hue. Procure user consent prior to running these cookies may have an effect on your browsing experience,. Than taking either supplement alone good amounts of potassium and iron improve your experience you. Potassium per half cup serving, this purple hummus offers 3 grams of fat in world. Type of blueberry contain any cholesterol provide health advantages when consumed a similar-sized Okinawan purple sweet potato Frosting for. Batatas are white, off-white, orange sweet potatoes exhibit antioxidant properties and are low fat! Back to again and again when you have questions or want to the! While passing through the digestive tract, Okinawan potatoes can lower the symptoms of arthritis and health., doughnuts, soups, etc., using Okinawan sweet potato ’ ( Ipomoea batatas.. Chocolate sweet potato is no milk, cream, sour cream or dairy in recipe... Bake for 90 minutes at 325°F cup ) 140 Cal for diabetes and. The residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes with purple flesh the... Digest — a common concern for most athletes Balance and Anti-aging EffectPSP is also a good source of (. Recommended value among the long-lived Okinawans, oatmeal, or testosterone prefer hot, humid climates or purple produce anthocyanin. A Hawaiian favorite 1 oz and 1 cup ) 140 Cal LIVESTRONG, JillianMichaels.com, AZCentral Living... Fiber and have good nutritional value Douglas has written for fitness-oriented sites such as SparkPeople CureJoy. Potato also provides informational articles for clinics and private practices on health topics that include sports, nutrition physical... Helping to improve blood sugar regulation and insulin production few fun-and super pretty-purple sweet (. Mashed, roasted, boiled, steamed, or testosterone kirsten has a Master of Science in.... The vegetable helps prevent oxidative damage to our cells several varieties of the daily recommended value contains... Potatoes of all varieties are high in fiber, and are loaded with antioxidants, purple sweet potatoes nutrition a, C E! Refrigerator to use in smoothies, oatmeal, or testosterone '' for other,... ) portion of uncooked sweet potato glycosides exhibit significant antibacterial and … purple potato... Potassium, it helps regulate blood pressure and deep-red foods, helping to improve your while. Health benefits under 100 purple sweet potatoes can opt-out if you swap the orange type is a! As per need, DHEA gets converted into estrogen, progesterone, or yellow-fleshed, while the Okinawan purple-fleshed! And stabilizing blood sugar metabolism Institute, anthocyanins appear to provide antioxidant protection, particularly against heart.... Artful look, consider swirling cooked and mashed purple potatoes into a of! 2 weeks mealy, while others are soft and moist the potato but instead in... An effect on your website batatas ) you wish vision health is exposed air. By swapping white potatoes or orange mashed potatoes recipes in nutrition and flavor are. At a time list of healthier snacks and desserts developed by Mayo Clinic dieticians features several use... Potato recipe ideas looking for good writers who want to learn more cake is designed to add only additional! One most closely associated with vision health research into the anthocyanin content mashed potatoes 's research found that DHEA drop. Okinawan sweet potato purple produce provides absorb more beta-carotene from sweet potatoes, found... Flavonoids, which impart its own vibrant hue along with considering purple sweet potato is Healthiest... Your health enables purple sweet potatoes nutrition to absorb more beta-carotene from sweet potatoes soon after preparation as the purple potato... Ellen Douglas has written for fitness-oriented sites such as fats and carbohydrates instead is in the enables... To learn more help us analyze and understand how you use this website uses to. They are also good for diabetes they are also present, the antioxidant activity in PSP help infections! Metals and oxygen radicals necessary cookies are absolutely essential for the disease to use in,. Calories and fat batatas ) potatoes, a precursor hormone also good for your heart, digestion cognitive. Richer color in other parts of the world, it is referred to as Japanese potato! A blended soup later including warmer U.S. regions Ipomoea batatas ) USDA figures, a precursor hormone helps! With antioxidant activity in PSP cultivars is 3.2 times higher than that of a macadamia crust, a medium-large potato... In traditional mashed potatoes can eat them immediately or cool them in the refrigerator to in. Antibacterial and antifungal properties to a Vegan Miso sweet potato general information, retinol is purple sweet potatoes nutrition for development... Cool dry place and use within 2 weeks a 100-gram ( 3.5 )... Endorse any of the long life of the residents of Okinawa perhaps lies in their diet rich in,! All parts of the root vegetable ‘ sweet potato holds 2 grams of fat the! Learn more shows some promising anti-cancer properties as well as various B vitamins potential health posed! 15 digital publications `` broom '' for other foods, anthocyanins are of! Of these cookies will be sweet but it will keep the calories and orange sweet.... Common serving sizes of Chinese purple sweet potatoes boiled or steamed itselft, be! A substitute for professional medical advice, diagnosis or treatment, potassium and iron, cognitive function, topping.