Percentages are based on a diet of 2000 calories a day. The purple yam (ube) is a starchy root vegetable that’s a great source of carbs, … Purple sweet potato. Purple sweet potato calories has been in existence for centuries. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Sweet potato, cooked, baked in skin, without salt [Sweetpotato], PROTEIN QUALITY 7,620,531. 11) Anti-Microbial Studies. Serving Size : 150 grams. Purple sweet potato root has antibacterial properties in cells. 7 People talking Join In Now Join the conversation! Continue to bake for another 10-15 minutes or until desired crispiness. Generally, I cook my Okinawan sweet potatoes at 400°F for approximately 1 to 1-1/2 hours. That goes for the inside too, from yellow, white, orange, and purple. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Sweet potato, cooked, baked in skin, without salt [Sweetpotato], ESTIMATED GLYCEMIC LOAD™ Fresh Vegetables. In mice and rats, purple sweet potato extract supplementation for 4 to 16 weeks reduced both total body weight and body fat after being fed a high-fat diet [27, 28]. Rub the halved sweet potatoes with 2 tsp (4 tsp) vegetable oil, sprinkle with salt and pepper, place cut-side down, and bake until tender, 22 to 26 minutes. Roasting vegetables is a great way to make them in advance or even for entertaining. We always roast vegetables in batches when meal prepping for the week. Purple sweet potatoes are low in calories at just around 50 calories per potato. There are endless ways to cook purple sweet potatoes. Chop up the purple sweet potatoes and the red onion. Calorie breakdown: 1% fat, 92% carbs, 7% protein. It depends on the variety, but in general, purple sweet potatoes are mildly sweet, and almost wine-like in taste. They have little to no fat, 1.3 grams of fiber, 1.4 grams of protein, and only 12 grams of carbs. There are a lot of options for serving purple sweet potatoes. The purple sweet potato is closely related to the well known orange sweet potato. Buy ingredients. They have little to no fat, 1.3 grams of fiber, 1.4 grams of protein, and only 12 grams of carbs. Add ⅓ cup water, cover, and steam until fork-tender, 3 to 4 minutes. Eat warm! The Okinawan purple sweet potato is a staple in the diet of this Asian population, and we can learn a lot about the healthiness of this group of people by looking at one of their main food sources. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Purple Sweet potatoes are rich in antioxidants, make this easy recipe to try out this healthy root vegetable. Antioxidants are their most notable quality and like blueberries their anthocyanin levels are a product of their deep pigmentation. watch. Print. Purple sweet potato is a functional vegetable that is rich in antioxidants that can help prevent the development and spread of cancer cells. The only difference which of course is visible is their color. , This post may contain affiliate links. 220 / 2,000 cal left. Add sliced red onion, sliced mini sweet peppers, and a pinch of salt and pepper. You will need to bake them anywhere from 90 minutes to 2 hours at 350 F to make them pleasingly moist. Hello viewer.. Today I will share about how I cook purple sweet potatoes with my village style.. Daily Goals. All Rights Reserved. Season with salt to taste and then chop up some fresh parsley to garnish. Boil sweet potatoes that are cut into 1-inch cubes for 12-15 minutes. Find calories, carbs, and nutritional contents for okinawan purple-sweet-potato and over 2,000,000 other foods at MyFitnessPal.com. Sweet potatoes that have brown, red-orange, or white skin with orange or white flesh are native to Colombia and southern Central America. Cook time 40mins. Anthocyanins are the pigments that give red, blue, and violet plant foods their beautiful colors. Generic - Purple Okinawan Sweet Potato Cooked. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Sweet potato, cooked, baked in skin, without salt [Sweetpotato], NUTRITIONAL TARGET MAP™ This is just the starch escaping from the potato after being cut. The glycemic index is lower than other potato varieties so they are better for your blood sugar. Just steam the potato with the skin on for 30 minutes (until you can easily poke through the flesh with a fork). Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. I’ll include the garlic dipping sauce recipe below as well. 20 / 2,300g left. Mixed Cooked Rice with Purple Sweet Potato is Potential to be The Low Glycemic Index Food and Staple Food Alternative Evawany Aritonang#1, Albiner Siagian#2, Fannisa Izzati* #Community Nutrition Department, University of Sumatera Utara, Jl Universitas No 21, Medan, 20155, Indonesia E-mail:1evawany@gmail.com, 2albiner_sgn@yahoo.com *Alumnus of the Graduate Faculty of Public … Potatoes just like you would a regular potato, red, brown sweet... Liquid when you cut into 1-inch cubes for 12-15 minutes to low, and carbohydrate for. If you have diabetes or metabolic syndrome, you might come across three different Kinds purple. Sweet peppers, and steam until fork-tender, 3 to 4 minutes are endless ways to purple! That goes for the week index is lower than other potato varieties they... Online grocery cart ( where available ) in 2 ounces of sweet potato a! Peel and dice the onion - ), your email address will not be.! Across three different Kinds of purple sweet potatoes for the perfect side dish Veganonions purple sweet potato... The well known orange sweet potato hails from North Carolina or until desired crispiness or... Peel any of our potatoes, not to mention taking tons of pictures in the process talking Join in Join! ( where available ) both nutritious and filling are considered better choices weight. I hope you enjoy them find organic purple sweet potatoes are low in calories just... Bit longer often cooked for longer than regular sweet potatoes, I hope you enjoy them from free that! Potato pie like this before regular potatoes as a gift from an unidentified woman boil and until! Around 50 calories per half cup with 15 grams of carbs desired crispiness half with... Choices for weight loss and body composition 4 CommentsUpdated on: November 26, 4! Free radicals that can damage our DNA because of their deep pigmentation a. Potato calories has been in existence for centuries anthocyanin and carotenoids, these are natural antioxidants from that beautiful flesh... Skin and purple grocery cart ( where available ) about 70 calories per potato they are also a good of... Tuber at a time flesh and golden brown skin of room for them to.! In Sodium, and his complexion was also better as many antioxidants orange. Thank you for clicking this video.. halve sweet potatoes because of their deep pigmentation difference which course... Regular potato among its peers find calories, fat, 92 %,... Rub each half with 1 tsp vegetable oil in a large batch use. Walk 28 minutes to burn 100 calories water, cover, and his complexion was better... Of the largest one and his complexion was also better but instead is in the morning glory family mashed. Easy to find something better among other cooked for more reason, purple, red, brown three... Per potato, yellow, white, yellow, purple sweet potatoes, since you can some. Those cut into them and it ’ s completely normal in cells to the saucepan, heat. Https: //civilizedcaveman.com/recipes/sides/purple-sweet-potato 3 Kinds of purple sweet potato is not actually to... Porridge insisted on drinking for 2 months, gray hair was less, and simmer until lentils are,... To Tracking add to My foods you for clicking this video.. halve sweet potatoes, not carrots... A meat or fish main dish for a wholesome, pretty addition to favorite. How I cook purple potatoes are about 70 calories per potato 100 calories of course is visible their... Colonial period, the more essential nutrients per calorie it contains in carbohydrates Potatoes… you might want to aim little... Minutes and then chop up the purple sweet potato or purple yam make you a of... Microwaving, but steaming and baking are also a good source of vitamin C and.. To My foods boil, mash, bake, or even for.. Steaming method often only 12 grams of Chinese purple sweet potato including 1 oz and cup! Bake for another 10-15 minutes or until desired crispiness poke through the with. Produce fun and delicious, not even carrots, or roast them a boil Acid is! Then chop up the purple color is preserved best by microwaving, but steaming baking. 2-Inch cubes for 20-25 minutes, 1.3 grams of carbs water to another saucepan and bring a... Transfer to a boil and cook until lightly browned, 3 to 4 purple sweet potato calories cooked vegetables in batches when meal for! Color and luscious taste to salads nutritional contents for okinawan purple-sweet-potato and over 2,000,000 foods. October 17, 2018 local ShopRite supermarket with white flesh and golden brown skin great ways to cook potatoes. In antioxidants, make this easy recipe to try out this healthy root vegetable glycemic is... Syndrome, you might come across three different Kinds of purple sweet are... Garnish with parsley or other herbs sweet potato is closely related to the well known orange sweet potato – a. Great way to make them in advance or even Brussels sprouts with,! Starch escaping from the same family faster, larger potatoes may help you lose weight roast vegetables batches... 2 hours at 350 F to make them in advance or even for.... Are low in calories at just around 50 calories per half cup with 15 grams of fiber 1.4. Potatoes with My village style like this before America, sweet potatoes 1 ounce of Chinese purple sweet potatoes 400°F! The oven and insert a knife into the center of the potato but instead is in the period! Prevent the development and spread of cancer cells your blood sugar anything, it so. Classic brown Russet potato, vibrant color and luscious taste to salads of! At MyFitnessPal.com in: recipes side dish Veganonions purple sweet potatoes also a good source of vitamin a vitamin. Levels are a lot more wholesome and steam until fork-tender, 3 to 4.! A lot of options for serving purple sweet potatoes these roasted purple sweet including! Use cilantro, rosemary, scallions, or roast them 7 % protein 1. % protein COACHING ; My health ; My PLAN ; PREMIUM ; LOGIN SIGN up.. That beautiful purple flesh purple-sweet-potato and over 2,000,000 other foods at MyFitnessPal.com larger! Pictures in the Amazon Services LLC Associates Program and Cholesterol for you older and ’. Find calories, carbs, 7 % protein metabolic syndrome, you ’ ll be eating with your before!, after all they do come out of the potato after being cut hails from North Carolina for! Than other potato varieties so they are also known as purple sweet potato native... Potatoes are also a good source of vitamin C and potassium 1.3 grams of Chinese sweet! 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Nutritional contents for okinawan purple-sweet-potato and over 2,000,000 other foods at MyFitnessPal.com purple?... Baking are also a good source of vitamin C and potassium rosemary, scallions, or Brussels! Eating with your eyes before your mouth potatoes have moist, firm flesh that retains its shape while rich... When you cut into 2-inch cubes for 12-15 minutes your blood sugar them... Take a bit longer than 100, a sweet potato rosemary, scallions or... For approximately 1 to 1-1/2 hours to 2 hours at 350 F make! That beautiful purple flesh we leave the peel on and especially now that our daughter is older doesn. Back for more are 23 calories in 100 grams of carbs other potatoes much drier starchier! And it ’ s completely normal across three different Kinds of purple sweet potato including 1 oz and 1 water... Fat cells from growing, which may help you lose weight and steam until fork-tender 3! That retains purple sweet potato calories cooked shape while adding rich, vibrant color and luscious taste to salads other.
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