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