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Change ), You are commenting using your Google account. Kansas State University. I also love photography and nature. Since antioxidants tend to be concentrated in the skin and just below it, eating sweet potato skins can increase your antioxidant intake (2). 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. 9 June 2009. Post was not sent - check your email addresses! Links are allowed when clear credit is given to myfavourite pastime.com with appropriate and specific direction to the original content. In one study, the antioxidant activity in purple sweet potatoes was 3.2 times higher than that of a type of blueberry! Purple-fleshed sweet potatoes, on the other hand, are a fantastic source of anthocyanins (especially peonidins and cyanidins) and have outstanding antioxidant activity. Ingredients. Sweet potatoes that have brown, red-orange, or white skin with orange or white flesh are native to Colombia and southern Central America. Sweet potato is native to the tropical regions of America. It’s a very simple recipe, but I’ll write some points and ideas. Sweet potatoes are highly nutritious and pair well with many meals. 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. Change ), You are commenting using your Facebook account. Potato Diet Review: Does It Work for Weight Loss? Research by UC Cooperative Extension advisor Scott Stoddard is aimed at making sweet potatoes an even more healthful and attractive food. Allow to cool on sheet. 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. Livestrong.com. That’s good for everyone, especially type 1 and type 2 diabetics. Murasaki Sweet Potatoes. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. 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). 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. Where … Sweet Potato Nutrition. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it … Internally, sweet potato has starchy, sweet flesh which, depending upon the pigment concentration, ranges from white through yellow, orange, and purple. Although not commonly eaten, the leaves of purple sweet potatoes are rich in nutrients as well. However we are not aware of a reputable source for the GI of purple sweet potatoes (if you know, please mention in comments). Purple Flesh, Purple Skin "All Blue" is the most commonly marketed purple potato, and is increasingly available in supermarkets. View Diet Analysis Close. 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 % Sweet potato skins can be enjoyed by themselves or along with the flesh. Risks and Warnings Sweet potatoes are high in carbohydrates. The flesh ranges from beige to white, red, pink, violet, yellow, orange and purple. Learn how your comment data is processed. What makes them unique goes beyond their color. "Okinawan Sweet Potato Nutrition." If you’re looking to get the most nutrition out of your sweet potato, keep the peel on. Whole Skinless Black Gram Soup (Tadka Urad Dal), Follow My Favourite Pastime on WordPress.com. Slice whole sweet potatoes into rounds: a 1/4" slice will create a crispier chip, a 1/2" slice will create a chewier chip. Should You Peel Your Fruits and Vegetables? "Okinawan Sweet Potato Nutrition." They are high in many nutrients, and taste delicious. Thus, removing the peel can reduce your intake of nutrients and antioxidants (2, 3). With an oddly-colored skin that is a woody brown color, this type of … Purple sweet potatoes are a type that has a light purple skin and a deep purple flesh. Our website services, content, and products are for informational purposes only. 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). The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Another study found that compounds in purple sweet potato helped reduce blood pressure in adults suffering from hypertension. Protein 2 g. Sodium -- mg. Potassium 352 mg. Cholesterol 0 mg. Vitamin A 202 %. Nutrition Facts. Purple sweet potato. Sweet Potato Chips. Here's a look at…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Generally, sweet potatoes and yams have a lower glycemic index rating (GI) than white, russet, and red potatoes. 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. 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. The glycemic index (GI) of sweet potatoes varies based on the cooking method, with boiling providing the lowest score [ 4 ]. The subjects consumed 250 ml of purple sweet potato juice every day for 4 weeks. The Worlds Healthiest Foods. ( Log Out /  Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. 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. 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. 1. I usually use sweet potatoes with red-purple skin and cream yellow inside. Bake for 2 hours, turning over once. View all posts by Liz. This article reviews the pros and cons of the potato diet…. Packed with antioxidants. This article determines…, The potato diet — or potato hack — is a short-term fad diet that promises rapid weight loss. Sweet potato skins are safe to eat and can be easily added to most recipes. 4. This makes the sweet potato as … Research has shown that the nutrients in vegetables and fruits tend to be concentrated around the peel. Healthline Media does not provide medical advice, diagnosis, or treatment. Therefore, removing it will decrease your fiber intake. Sorry, your blog cannot share posts by email. 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. 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 Recipe tips . All rights reserved. Keep in a cool dry place and use within 2 weeks. They get their orange color from beta-carotene, which is a pigment and antioxidant. 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. 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. That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. They’re rich in fiber, other nutrients, and antioxidants that can help support a healthy gut, increase feelings of fullness, and prevent chronic disease. Sweet potatoes are a good source of fiber. The purple skin sweet potato has a purple skin and white flesh. You can eat sweet potato skins by themselves or leave them on in most recipes, though desserts usually exclude the peel. These anthocyanins are great for naturally coloring food products, such as fruit drinks, vitamin waters, ice cream and yogurt. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. Sweet Potatoes vs Yams: What’s the Difference? Today, they are widely grown in Hawaii and exported to the United States mainland where they are popular with Asian and Latin… Store chips in an airtight container. 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. 4 Nov 2011 Vanaman, Bonnie. © 2005-2020 Healthline Media a Red Ventures Company. Purple sweet potato contains antioxidants that are good for your heart, digestion, cognitive function, and liver health. This site uses Akismet to reduce spam. LOG. A medium (146 gram) sweet potato with the skin on provides (1): The fiber content of sweet potatoes mainly comes from the peel. Generally a little harder to find than other types of sweet potatoes, purple sweet potatoes can be prepared in a number of different ways. Nevertheless, certain dishes, such as desserts, are best made without the skins. 4 Nov 2011 Lim, Soyoung. 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. ( Log Out /  ( Log Out /  However, their fiber content is reduced when the peel is removed (4). 2. Place on a foil-lined sheet. 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. To get the most commonly marketed purple potato, place it under running water and scrub it a... And cream yellow inside continues to increase during storage and during cooking both tuber vegetables, I! Of America when the peel can reduce your intake of nutrients and antioxidants (,! 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Click an icon to Log in: you are commenting using your Facebook.. Have mildly sweet flavor and cooked in similar fashion like potatoes enjoyed by themselves or along with the.. Common orange sweet potatoes, looking at the nutrition facts and health benefits if you ’ re some of trial!, minerals, antioxidants, and taste delicious ( Log out / Change ), you are using!

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