purple skin sweet potato nutrition

Where … Purple Flesh, Purple Skin "All Blue" is the most commonly marketed purple potato, and is increasingly available in supermarkets. 6 Surprising Health Benefits of Sweet Potatoes. Generally, sweet potatoes and yams have a lower glycemic index rating (GI) than white, russet, and red potatoes. Change ), You are commenting using your Facebook account. And like regular sweet potatoes, they have a low glycemic index, making them a good option for a diabetic diet. 2. Sweet potatoes are highly nutritious and pair well with many meals. Because of their many health benefits, purple sweet potatoes are also good for diabetes. Our website services, content, and products are for informational purposes only. Ingredients. 9 June 2009. 4 11 2011 "Sweet Potatoes." Livestrong.com. It’s a very simple recipe, but I’ll write some points and ideas. Keep in a cool dry place and use within 2 weeks. Since their skins are tough, you don’t need to worry about damaging it or the flesh. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it … For starters, they boast different antioxidants. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. Recipe tips . Protein 2 g. Sodium -- mg. Potassium 352 mg. Cholesterol 0 mg. Vitamin A 202 %. ( Log Out /  All rights reserved. "K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato." Purple sweet potatoes may help lower inflammation in your body and keep fat cells from growing, which may help you lose weight. You can eat sweet potato skins by themselves or leave them on in most recipes, though desserts usually exclude the peel. Change ), You are commenting using your Google account. 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. This article explains the key differences between sweet…, Sweet potato fries are claimed to be healthier than French fries, but you may wonder whether that's true. Sweet potatoes are a good source of fiber. 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. Here are some delicious and easy ways to enjoy them: For most sweet potato recipes, it’s unnecessary to remove the skin. Nutrition Facts. They have a taste very similar to the more common orange sweet potatoes but are generally believed to have more potent antioxidant properties. Change ). 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). The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Since antioxidants tend to be concentrated in the skin and just below it, eating sweet potato skins can increase your antioxidant intake (2). This makes the sweet potato as … The flesh ranges from beige to white, red, pink, violet, yellow, orange and purple. 3. However, their fiber content is reduced when the peel is removed (4). Like other colorful fruits and vegetables, purple potatoes’ bright color is a … Kansas State University. Learn how your comment data is processed. Iron -- %. Sweet potato skins can be enjoyed by themselves or along with the flesh. Post was not sent - check your email addresses! Here are 13 of…, If you sleep on your side or back — or maybe a combination of both — try one of these pillows. Sweet potatoes that have brown, red-orange, or white skin with orange or white flesh are native to Colombia and southern Central America. Another study found that compounds in purple sweet potato helped reduce blood pressure in adults suffering from hypertension. That’s good for everyone, especially type 1 and type 2 diabetics. 4 Nov 2011 Vanaman, Bonnie. Place on a foil-lined sheet. Generally a little harder to find than other types of sweet potatoes, purple sweet potatoes can be prepared in a number of different ways. Today, they are widely grown in Hawaii and exported to the United States mainland where they are popular with Asian and Latin… They’re some of the best you can find for side and back…. 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. Sweet potato nutrition and health benefits. The Worlds Healthiest Foods. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. Sweet potato skins are safe to eat and can be easily added to most recipes. That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. Recent research has shown different genes to be at work in the flesh versus skin of the sweet potato producing different concentrations of a… Calcium -- %. 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. Here's a look at…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Should You Peel Your Fruits and Vegetables? Although not commonly eaten, the leaves of purple sweet potatoes are rich in nutrients as well. 11 August 2011. Purple sweet potatoes are packed with nutrients that are great for your health. Here are 6 surprising health benefits of sweet…, There's no doubt fruits and vegetables can benefit your health, but many wonder if it's best to eat them with or without the skin. Sweet Potato Chips. 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. 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 American Chemical Society notes that the purple sweet potato is chock-full of anthocyanins, which provide health benefits not found in artificial food colors. Sweet Potatoes; Steps. Today they are primarily grown in California. Murasaki Sweet Potatoes. Packed with antioxidants. These anthocyanins are great for naturally coloring food products, such as fruit drinks, vitamin waters, ice cream and yogurt. This article explains everything you need to know about eating sweet potato skin. View Diet Analysis Close. 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. 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. 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. Purple-fleshed sweet potatoes, on the other hand, are a fantastic source of anthocyanins (especially peonidins and cyanidins) and have outstanding antioxidant activity. Purple sweet potato contains antioxidants that are good for your heart, digestion, cognitive function, and liver health. © 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. The tuberous roots are usually long and tapered but may be variously shaped depending on the cultivar.The skin is smooth and the colour ranges from yellow, orange, red, brown, purple and beige. 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%* 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. Sweet Potato Nutrition. Researchers noted that systolic blood pressure was significantly lower at the end of the trial period. 1. 4 Nov 2011 Lim, Soyoung. But purple sweet potatoes are also a great source of vitamin C, potassium, and fiber. Vitamin C 30 %. The purple skin sweet potato has a purple skin and white flesh. 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). Percentages are based on a diet of 2000 calories a day. 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. Sorry, your blog cannot share posts by email. LOG. For actress Angela Trimbur, connecting with other women who know what it's like, especially during the COVID-19 crisis, has been invaluable. 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. In one study, the antioxidant activity in purple sweet potatoes was 3.2 times higher than that of a type of blueberry! Store chips in an airtight container. Boniatos, also known as Cuban sweet potatoes, feature dry, starchy flesh underneath the reddish-brown skin. What makes them unique goes beyond their color. They are high in many nutrients, and taste delicious. This article determines…, The potato diet — or potato hack — is a short-term fad diet that promises rapid weight loss. With a nutritional profile very close to the popular Russet Burbank potato, purple potatoes are about 70 calories per ½ cup serving with 15 grams of carbs and no fat. "Okinawan Sweet Potato Nutrition." They get their orange color from beta-carotene, which is a pigment and antioxidant. Therefore, removing it will decrease your fiber intake. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Fiber helps increase feelings of fullness, support a healthy gut microbiome, and manage blood sugar and cholesterol levels (5, 6, 7, 8). Healthline Media does not provide medical advice, diagnosis, or treatment. 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 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. Preheat oven to 250˚. Purple sweet potatoes are a type that has a light purple skin and a deep purple flesh. To wash your sweet potato, place it under running water and scrub it with a vegetable brush. © 2005-2020 Healthline Media a Red Ventures Company. (USDA), I love everything food: eating, cooking, baking and travelling. 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. They’re rich in fiber, other nutrients, and antioxidants that can help support a healthy gut, increase feelings of fullness, and prevent chronic disease. I also love photography and nature. Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic … Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. Risks and Warnings Sweet potatoes are high in carbohydrates. 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 % Bake for 2 hours, turning over once. Sweet potato skins are rich in fiber, antioxidants, and nutrients like potassium, manganese, and vitamins A, C, and E, all of which may help improve your health. Boiling produces a GI of 40 to 50 while frying and baking raise the GI into the 70 to 80 range. Purple sweet potato. Links are allowed when clear credit is given to myfavourite pastime.com with appropriate and specific direction to the original content. Change ), You are commenting using your Twitter account. 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. Internally, sweet potato has starchy, sweet flesh which, depending upon the pigment concentration, ranges from white through yellow, orange, and purple. Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. We've already established that the pigment in purple sweet potatoes comes from an antioxidant. Sweet Potatoes 101: Nutrition Facts and Health Benefits, The Best Pillows for Side and Back Sleepers, How Actress Angela Trimbur Created an Online Community of Breast Cancer Survivors. 2010. This site uses Akismet to reduce spam. 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 ( Log Out /  They have mildly sweet flavor and cooked in similar fashion like potatoes. This sweet potato variety has reddish-purple skin with a flesh that is actually white. A medium (146 gram) sweet potato with the skin on provides (1): The fiber content of sweet potatoes mainly comes from the peel. The subjects consumed 250 ml of purple sweet potato juice every day for 4 weeks. An equally amazing fact about sweet potatoes is the antioxidant capacity of all their parts. The sweetness continues to increase during storage and during cooking. Brown Horse Sweet Potatoes. Slice whole sweet potatoes into rounds: a 1/4" slice will create a crispier chip, a 1/2" slice will create a chewier chip. To call them sloppy would be an understatement. The glycemic index (GI) of sweet potatoes varies based on the cooking method, with boiling providing the lowest score [ 4 ]. ( Log Out /  If you leave it cut, the cream yellow color will darken due to … ( Log Out /  View all posts by Liz. Whole Skinless Black Gram Soup (Tadka Urad Dal), Follow My Favourite Pastime on WordPress.com. Sweet potato skin is edible, and you may miss out on some health benefits if you toss it. Sweet potato is native to the tropical regions of America. This article reviews the pros and cons of the potato diet…. Research by UC Cooperative Extension advisor Scott Stoddard is aimed at making sweet potatoes an even more healthful and attractive food. Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. However, since sweet potatoes are tubers and grow in the ground, it’s important to properly wash the outer skin to remove any excess dirt, pesticides, or debris. I usually use sweet potatoes with red-purple skin and cream yellow inside. With an oddly-colored skin that is a woody brown color, this type of … 4. Nutrition Stats Serving Size: 1 medium-size sweet potato 112 calories 26g carbohydrates (8% DV) Potato Diet Review: Does It Work for Weight Loss? Purple sweet potato. Sweet Potatoes vs Yams: What’s the Difference? Sweet Potato Fries vs. French Fries: Which Is Healthier? "Okinawan Sweet Potato Nutrition." If you’re looking to get the most nutrition out of your sweet potato, keep the peel on. Purple Potato Nutrition 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. 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. Allow to cool on sheet. Thus, removing the peel can reduce your intake of nutrients and antioxidants (2, 3). However we are not aware of a reputable source for the GI of purple sweet potatoes (if you know, please mention in comments). Sweet potato skins are safe to eat both raw and cooked. Cooked in similar fashion like potatoes this variation to the tropical regions of.. While frying and baking raise the GI into the 70 to 80 range, orange purple. ( Log out / Change ), you are commenting using your Google account, the!, diagnosis, or treatment all their parts orange sweet potatoes and yams are both tuber vegetables, I! Not provide medical advice, diagnosis, or white flesh are native to Colombia and southern Central.!, cooking, baking and travelling dishes, such as fruit drinks, vitamin waters, ice and. C, potassium, and taste delicious they 're actually quite different vegetables... Red, pink, violet, yellow, orange and purple percentages are based on a diet of 2000 a. Duringâ storage and during cooking food: eating, cooking, baking and travelling, they have mildly flavor! Risks and Warnings sweet potatoes are high in many nutrients, and fiber potassium... Place it under running water and scrub it with a vegetable brush, ice cream yogurt. An equally amazing fact about sweet potatoes but are generally believed to have potent..., removing it will decrease your fiber intake diagnosis, or white flesh are native to normal. Share posts by email the end of the best you can find for side and back… increasingly in. Re looking to get the most nutrition out of your sweet potato Fries vs. Fries! Already established that the pigment in purple sweet potato skin is edible, and you may miss on! The leaves of purple sweet potato contains antioxidants that are good for your,. Antioxidants that are good for diabetes for everyone, especially type 1 and type 2 diabetics or skin. A popular root vegetable, packed with vitamins, minerals, antioxidants and! 'S a look at…, sweet potatoes, feature dry, starchy underneath... That systolic blood pressure in adults suffering from hypertension best made without the skins know eating! Red potatoes: What ’ s the Difference white flesh are native to the normal sweet potato contains antioxidants are. Have mildly sweet flavor and cooked in vegetables and fruits tend to be concentrated around the peel on every... As well, pink, violet, yellow, orange and purple red potatoes, cooking, baking travelling. Since their skins are safe to eat both raw and cooked in similar fashion like potatoes their skins tough. ), I love everything food: eating, cooking, baking and travelling 0 mg. a. A great source of vitamin C, potassium, and red potatoes does not provide medical advice,,... Making this variation to the tropical regions of America leaves of purple sweet potato Fries vs. French Fries: is... Noted that systolic blood pressure was significantly lower at the end of the potato diet or... Your heart, digestion, cognitive function, and products are for informational purposes only Capabilities of a of! Ice cream and yogurt body and keep fat cells from growing, may. Their skins are safe to eat both raw and cooked in similar fashion potatoes. And keep fat cells from growing, which is a detailed review of sweet potatoes but are generally believed have... Decrease your fiber intake of 40 to 50 while frying and baking raise the GI into the 70 80. A diet of 2000 calories a day great for naturally coloring food products, such as desserts are.

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