Purple sweet potatoes have antioxidant protection.
Image Credit: Nungning20/iStock/GettyImages
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. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types.
Advertisement
What are Purple Sweet Potatoes?
Sweet potatoes, as a group, prefer hot, humid climates. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. All make a sweeter, moister alternative to plain white potatoes.
Advertisement
Video of the Day
Tip
Purple sweet potato benefits include their versatility. 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. Their natural sweetness also means they can be used in pies and a range of other baked desserts.
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. 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 purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds.
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 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. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins.
Advertisement
Read more: Which Sweet Potato Is the Healthiest?
Harness that Purple Power
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. 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. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes.
Advertisement
According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Because of this stabilization, they may play an important part in fighting diabetes and obesity.
Advertisement
Advertisement
A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. 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. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent.
Advertisement
Counting Purple Sweet Potato Calories
According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. 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.
Advertisement
Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. 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. 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.
Advertisement
If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Soluble fiber helps stabilize blood sugar and cholesterol levels.
Advertisement
Read more: Why Potatoes With More Color Are Healthiest
Boosting Beta Carotene
UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. 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. 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.
Your body converts the beta carotene it receives from foods into vitamin A. 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. Vitamin A also helps your body process and use iron properly. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone.
Of all the vitamins, vitamin A is the one most closely associated with vision health. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. In addition, retinol is crucial for fetal development.
Punch Up Savory Recipes
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. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Prefer mashed for your starches? For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes.
Of course, creating an all-purple dish is even more dramatic. 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. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein.
Advertisement
Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke.
There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. These include potato salad, shepherd's pie, stew — and of course the basic baked potato side dish.
Switch Up Sweet Recipes
The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream.
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. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. 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.
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. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats.
Advertisement
Craving something sweet but healthy in the morning? 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. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories.
A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 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. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones.
Conquering Baking Challenges
One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. 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.
This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients.
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. 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.
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. 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.
Advertisement
Advertisement
FAQs
Purple Sweet Potato Nutrition | Livestrong.com? ›
According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories.
What is the nutritional value of purple sweet potatoes? ›zero grams of fat. 3 grams of protein. 16 grams of carbohydrates (including 5 grams of fiber, 5 grams of sugar) Purple potatoes are great sources of many micronutrients, particularly vitamin C, vitamin B6, potassium and copper.
Are purple sweet potatoes healthier than regular sweet potatoes? ›Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors. These phytochemicals are researched for their potential role in human health and disease prevention.
Is purple sweet potato better than regular nutrition? ›Compared with regular potatoes, they have a lower glycemic index and may be better for your blood sugar. Many of their health benefits, including those related to blood pressure and cancer protection, stem from their content of anthocyanins — important antioxidants that are abundant in these colorful potatoes.
Is purple sweet potato high in carbs? ›Sweet potatoes are relatively high in carbs
A medium-sized sweet potato (150 grams) contains a total of 26 grams of carbs. After subtracting the 4 grams that come from fiber, you're left with a net value of roughly 21 grams of carbs per potato ( 3 ).
Purple-fleshed sweet potatoes are thought to contain super-high levels of antioxidant and anti-inflammatory agents. As these substances pass through your system, they balance out free radicals -- chemicals that harm your cells.
Is purple sweet potato a superfood? ›Sweet potatoes are one of the nutritionally dense “superfoods.” Sweet potatoes, orange and purple, have a low glycemic index compared to other carbohydrate-rich foods (including potatoes). That means they're good for diabetics or pre-diabetics, or for those struggling with obesity.
Which sweet potato is world's healthiest? ›Sweet potatoes are among the healthiest common whole-food sources of potassium, which every cell in our body requires to function. In fact, they can be considered a superfood and are ranked as one of the healthiest foods on the entire planet.
Can diabetics eat purple sweet potatoes? ›The bottom line. When eaten in moderation, sweet potatoes can be part of a healthy food plan when you're living with diabetes. Some types of sweet potatoes may even provide benefits to help you manage your condition. These include Japanese sweet potatoes and purple sweet potatoes.
Can diabetics eat purple potatoes? ›Although the purple potatoes glycemic index is lower than regular potatoes, eating large amounts can still impact blood sugar levels. Therefore, if you have diabetes, you should keep consumption in moderation to help promote blood sugar control.
Can you eat purple sweet potatoes every day? ›
Sweet potatoes are a healthy food source that can provide you with several benefits. Because of their higher sugar levels and high vitamin A content, you can likely enjoy them in moderation about two or three times per week.
Is purple sweet potato good for blood pressure? ›A favorite in many holiday menus, sweet potatoes are a great source of potassium, which naturally helps to lower blood pressure by reducing the effects of sodium and tension in the blood vessels.
Is purple sweet potato good for high blood pressure? ›Eating potassium-rich sweet potatoes helps promote a healthy heart. Higher potassium intake allows you to excrete more sodium lower your blood pressure and reduce your risk for heart disease according to the American Heart Association.
Can you eat the skin of a purple sweet potato? ›Yes, you can eat sweet potato skin, whether it's an orange, white or purple sweet potato. So the next time you make sweet potatoes, try keeping the skin on. Not only will it save you prep time and add a textural component to the dish, but there are also nutritional benefits to leaving the peel on.
Is purple sweet potato good for cholesterol? ›The high mineral composition of this root veggie makes it a great food for people suffering from lifestyle diseases like blood pressure, cholesterol, diabetes to name a few. Eating sweet potato daily can fulfil your body's need for potassium, which is around 12% approx.
Which purple sweet potato is the healthiest? ›The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh.
Are purple sweet potatoes good for kidneys? ›Purple sweet potatoes
Laden with excellent sources of vitamin A, C and beta-carotene, purple sweet potatoes are found to reduce inflammation caused in the body. Which, in turn, may prevent dysfunctioning of kidney.
People with kidney problems must avoid eating sweet potatoes because an improper functioning kidney cannot remove potassium from their body, causing high potassium levels that can be harmful to them. Sweet potatoes contain high amounts of oxalates that may increase the risk of calcium-oxalate kidney stones.
Is purple sweet potato good for liver? ›Sweet Potatoes May Help with Liver Damage from Excessive Alcohol Consumption. Anthocyanins in purple sweet potatoes are also associated with improving liver damage from alcohol abuse, according to a study with mice conducted by the NIH.
Do sweet potatoes heal gut? ›The fiber and antioxidants in sweet potatoes can be beneficial for gut health. Sweet potatoes contain two types of fiber: soluble and insoluble ( 5 ). Your body cannot digest either type. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.
What is the difference between purple yams and purple sweet potatoes? ›
Purple Yams. Sweet potatoes are grown underground while yams grow on a vine above the ground, though yams do look like a tuber. The two are commonly confused and mislabeled at the market, so most people in the U.S. have never eaten an actual yam (native to Africa). There are purple varieties of both vegetables.
What does purple sweet potato do for your skin? ›Skin rejuvenation and anti-aging
Sweet potatoes are known for having high levels of beta-carotene, which is converted to an active form of vitamin A (retinol) once ingested. Vitamin A is required for cell production and growth. An increased intake of vitamin A may help to increase healthy skin cell production.
In a nutrition battle between a banana and sweet potato, the sweet potato would come out ahead. A baked sweet potato has the same calories per gram as a banana, yet has one gram more fiber and five grams less sugar per medium serving.
Does sweet potato spike blood sugar? ›When boiled, sweet potatoes are a low glycemic index (GI) food, meaning they won't spike your blood sugar as much as regular potatoes, according to research published in the Journal of Nutrition and Metabolism.
Which is healthier pumpkin or sweet potato? ›Sweet potatoes are healthier than pumpkins because they contain more magnesium, potassium, fiber, copper and vitamins A and B6. Sweet potatoes provide antioxidants like beta-carotene which helps support the immune system.
What kind of potato is best for high blood sugar? ›Sweet potatoes are one of the best types of potato for people with diabetes, as they are low-GI and contain more fiber than white potatoes. Sweet potatoes are also a good source of calcium and vitamin A. Carisma potatoes, a variety of white potato, are another lower-GI option.
Which potatoes spike blood sugar? ›The variety of potato you eat can also affect how quickly its sugar goes into your blood. Some, like the Carisma variety, have a GI as low as 53. In general, waxy potatoes like fingerling or red potatoes have a lower GI. Starchy types like the Russet and Idaho are on the high end of the scale.
How much sugar is in a purple sweet potato? ›| Nutrition Facts | |
|---|---|
| How much sugar is in Purple Sweet Potatoes? Amount of sugar in Purple Sweet Potatoes: Sugar 4g | - |
| How much fiber is in Purple Sweet Potatoes? Amount of fiber in Purple Sweet Potatoes: Fiber 4g | 16% |
| How much protein is in Purple Sweet Potatoes? Amount of protein in Purple Sweet Potatoes: Protein 2g | |
Experts advise drinking 6-8 glasses of water every day for oxygen to flow freely in your body and help the kidneys and colon eliminate waste. What's best, it helps in flushing out excess sugar from your body.
Are purple potatoes good for arthritis? ›Reduces Inflammation
However, if the inflammation becomes chronic without intervention, it may cause cell and tissue damage and increase the risk of various conditions like arthritis, heart disease, and diabetes. Purple potatoes are a great way to reduce inflammation in the body.
Can diabetics eat bananas? ›
The American Diabetes Association recommends that people with diabetes consume fruit in moderation, including bananas. This doesn't mean you should ignore those carbohydrates, but you should consider how many carbs you need daily.
Do purple sweet potatoes need to be refrigerated? ›Sweet Potato Storage
It's best to keep sweet potatoes in a cool, dry area that gets good ventilation, according to the U.S. Sweet Potato Council. You really shouldn't store sweet potatoes in the fridge if you plan to eat them within a month or so, as refrigeration can cause a hard center and unpleasant-tasting flesh.
A study compared yellow and purple forms of sweet potatoes. It was observed that the polyphenol-rich purple potatoes reduced inflammation, blood sugar, and insulin. The GI value of the purple sweet potato is around 77.
Can I eat purple sweet potato at night? ›“Sweet potatoes are great sources of potassium, magnesium, and calcium to help you relax,” nutrition director Jaclyn London told Good Housekeeping. She suggests swapping a baked sweet potato for whatever you eat right before going to bed.
Is purple sweet potato good for constipation? ›Formed With Fiber
Purple yams contain plenty of fiber to keep the digestive tract running smoothly. It offers more than 4 grams, which equates to 11 percent of a person's daily recommended intake. Eating a serving of the vegetable regularly can help people ease constipation and other digestive problems.
Berries: Strawberries and blueberries are rich in antioxidant compounds called anthocyanins. Research has linked anthocyanins to a reduction in blood pressure in people with hypertension.
Is sweet potato good for blood circulation? ›So, adding potassium-rich sweet potato to your diet not only prevents muscle cramps but improves your blood flow.
Is purple sweet potato good for thyroid? ›Is potato good for hypothyroidism? Ans. Potatoes, especially sweet potatoes, have loads of vitamins like A and B which help to regulate the hormones of the thyroid.
What is the white stuff coming out of my purple sweet potato? ›Sometimes when you cut into a sweet potato you will have some milky white liquid start to come out. This is normal and fine to eat. What is this? The liquid is starch and sugar and completely normal in sweet potatoes!
When should you not eat sweet potatoes? ›According to the United States Department of Agriculture, you can still eat sweet potatoes that have sprouted. If the sweet potato is still firm, it can be cut away from the sprouts and eaten. However, if the sweet potato is mushy, moldy or has started to decay, it should be thrown away.
What is the white stuff in purple sweet potato? ›
A milky substance on your sliced sweet potato doesn't mean that your spud is rotten or spoiled. The ooze is actually referred to as "sap." It is made up of sugar and starch combined with the moisture found in the vegetable, and it escapes out of the damage made from the knife. The sap really equals the sweetness.
What are the disadvantages of purple yams? ›It also aids in weight loss and helps promote brain health thanks to its anthocyanins. However, some potential downsides of purple yams include headaches, allergic reactions, and medical interactions. Hence, caution is advised.
Do sweet potatoes raise triglycerides? ›Vegetables that can help lower triglyceride levels include potato, sweet potato, mushroom, tomato, broccoli, Brussels sprout, spinach, and many others.
Does sweet potato raise LDL? ›Research shows that sweet potatoes can lower your LDL "bad" cholesterol, which may lower your odds of heart problems.
Is it better to boil or bake sweet potatoes? ›Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato.
Can diabetics eat sweet potatoes? ›Sweet potatoes have a sterling nutritional profile, making them a great food for people with diabetes. Here's how to start incorporating them into your diet. Sweet potatoes are one of the most popular foods for diabetes at Everyday Health, and with good reason.
Are Japanese sweet potatoes as healthy as regular sweet potatoes? ›Are Japanese sweet potatoes healthier than regular sweet potatoes? All varieties of sweet potatoes are good for you but these purple-skin tubers do have higher concentrations of specific vitamins and nutrients.
Does purple sweet potato raise blood sugar? ›Since sweet potatoes are high in carbohydrates, they can spike blood sugar levels. Their fiber content helps to slow down this process.
What's the difference between sweet potato and purple sweet potato? ›It depends on the variety, but in general, purple sweet potatoes are mildly sweet and almost wine-like in taste. They tend to be much drier and starchier than traditional sweet potatoes. For this reason, purple sweet potatoes are often cooked for longer than traditional sweet potatoes.
Are purple sweet potatoes as sweet as regular sweet potatoes? ›The purple-fleshed sweet potato has a slightly sweeter flavour than the regular variety. However you can use it in all the same ways you use regular sweet potatoes – it just adds that extra pop of colour!
Why can't diabetics eat sweet potatoes? ›
“Sweet potatoes are a source of carbohydrates, which raise blood sugars,” says White. “People with diabetes can eat carbs but need to watch portions of foods with carbs.” What this means: Limit portions to half a sweet potato per meal or snack.
What is the best potato to eat for diabetics? ›Best type of potatoes for diabetes
Sweet potatoes are one of the best types of potato for people with diabetes, as they are low-GI and contain more fiber than white potatoes. Sweet potatoes are also a good source of calcium and vitamin A. Carisma potatoes, a variety of white potato, are another lower-GI option.
- Stokes Purple® Sweet Potatoes.
- Okinawan Sweet Potatoes.
- Murasaki Sweet Potatoes.
- Charleston Sweet Potatoes.
- Ube (Purple Yam)
The Japanese sweet potato, also called imo, is a cornerstone of the traditional Okinawan diet, a cuisine synonymous with good health and longevity. Yet this blue zones star ingredient became the starch of choice in this island chain not because it's nutrient-dense or rich in antioxidants, but mostly by necessity.
Can you eat the skin on a purple sweet potato? ›Yes, you can eat sweet potato skin, whether it's an orange, white or purple sweet potato. So the next time you make sweet potatoes, try keeping the skin on. Not only will it save you prep time and add a textural component to the dish, but there are also nutritional benefits to leaving the peel on.
What is another name for purple sweet potato? ›The purple sweet potato goes by a few names, and there are two common varieties. One is the Okinawan sweet potato, which is called beni imo in Japan; it's also known as the Hawaiian sweet potato or uala. The other is Stokes Purple, a name patented by a North Carolina farmer around 2006.
Are purple potatoes nightshades? ›Purple potatoes are a type of root vegetable that belong to the Solanaceae, or nightshade vegetables, family. They are closely related to other nightshades, including eggplants, tomatoes and peppers.