Purple sweet potatoes are packed with nutrients that are great for your health. Learn about what foods you should include, French Bus Driver Dies Following Attack By Passengers Who Refused To Wear Masks, Coronavirus Vaccine: Russian Hackers Targeting $8 Billion of Western Investment, Could Fasting Prevent Heart Diseases? Sweet potatoes with purple flesh are from the same family as regular sweet potatoes. (17). Put the soup in a blender and whizz until smooth. The subjects consumed 250 ml of purple sweet potato juice every day for 4 weeks. One of the purple sweet potato health benefits is protection and growth of human retinal pigment epithelial (RPE) cells, which perform essential functions for the visual process. Read on to find out more. Mashed purple sweet potato recipe. Excessive levels of blood potassium can cause emergent heart problems. 5 Such studies should not be interpreted as supportive of any health benefit. Remember to talk to your doctor before making any major changes to your diet and day-to-day routine. Human studies are needed. The journal Digestive Diseases and Sciences reported that sweet potato is among the foods that don’t provoke symptoms of digestive conditions such as gastroparesis (delayed gastric emptying). Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. This is to say that there is not much evidence to support the use of purple sweet potato for the uses listed below: First, purple sweet potato may support cardiovascular health. (2). 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. Purple sweet potatoes can be good for you if you suffer from gout because they help to lower uric acid. Consuming purple sweet potato can help with weight loss in 2 ways. The association suggests you aim for 4,700 milligrams of potassium a day for heart health. Increasing pH Level. Ana received her MS in Pharmacy from the University of Belgrade. Sweet potatoes are a great source of fiber, vitamins, and minerals. Purple sweet potato has a bit of an edge over the regular varieties. Sweet potato is native to the tropical regions of America. (14). Scientists noted that mice fed with purple sweet potato extracts aged less than the control group. Anthocyanins help to increase the number of beneficial probiotics and that helps with digestion. Limited research suggests that anthocyanins may reduce blood uric acid levels (which in excess can cause gout) by [6]: Scientists consider that they might also reduce high blood sugar by increasing insulin sensitivity, decreasing inflammatory molecules, and increasing the production of glucose transporters in the muscle [10]. (23). Boiling provides the lowest glycemic index and likely maintains their nutritional content, but purple sweet potato can also be baked or fried. However, in one study, the dosage of sweet potato drink (Ayamurasaki, sold commercially in Japan) for treating high blood pressure was 125 ml twice a day [16]. The drug interactions of purple sweet potato are unknown. SelfHacked © 2013 – 2020 All Rights Reserved. If you are trying to lose weight, including purple sweet potato in your diet can help you shed extra pounds of fat. Learn about what foods you should include on the anti-cancer diet. High-quality, randomized-controlled trials are needed. Because of their many health benefits, purple sweet potatoes are also good for diabetes. Note that each number in parentheses [1, 2, 3, etc.] The thing that sets purple sweet potatoes apart when it comes to their nutritional value is that they are packed with antioxidants. (2), Research has also found that sweet potatoes, in general, are a low-glycemic index food and can be easily digested. For example, a review on the benefits of sweet potatoes reported that the Ayamurasaki purple sweet potato contains many antioxidants with free-radicals scavenging activity. Excellent for Eyes. Some studies show that baking purple sweet potatoes is the best way to retain the high levels of anthocyanins in the root vegetable. In a study of rats with high blood uric acid levels, anthocyanin extract from purple sweet potatoes decreased blood uric acid levels by 30%. Arbiterz profiles Nigerians creating livelihoods and building businesses and analyses the economic and political ideas that shape the opportunities and constraints they encounter. Over time, different types have been developed including the Okinawan, Japanese, Taiwanese, and Stokes varieties. Purple potatoes are packed with antioxidants and phytonutrients which help to … Thus, this purported benefit remains unproven [20, 10]. How to Store One study involving diabetic rats found that consuming purple sweet potato extracts decreased blood fat levels and blood glucose levels. Anthocyanins from purple sweet potato showed higher levels of activity than ascorbic acid (vitamin C). The extract inhibited the growth of all of these bacteria [29]. Place on a baking sheet and brush melted coconut oil or. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. This site uses Akismet to reduce spam. Purple Sweet Potato – An Antioxidant-Rich Superfood All sweet potatoes have antioxidant properties, but according to a study published in the journal Food Chemistry, purple sweet potatoes are the winner when it comes to antioxidant power. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. A plus sign next to the number “[1+, 2+, etc...]” means that the information is found within the full scientific study rather than the abstract. All of our content is written by scientists and people with a strong science background. Let’s look in more detail at the many reasons why eating purple sweet potatoes is good for your health. The … In a study of mice, anthocyanin extracts showed a dose-dependent reduction of malondialdehyde, a free-radical and marker of oxidative stress, in addition to raising levels of antioxidant enzymes superoxide dismutase and glutathione peroxidase. It is well known that sweet potatoes are rich in vitamins, minerals, and fiber and have good nutritional value. Limited evidence suggests that purple sweet potato may contribute to healthy blood pressure control. Saute purple potatoes with onions for a sweet and colorful morning hash to go with your eggs. It is the same pigment that gives blueberries, red grapes and red cabbage their color. Components in Japanese Sweet Potato Tubers. I’m not that hungry after eating even a small one ”, “I learned about these potatoes because my pup has a very sensitive digestive system and they helped her manage her loose bowels and upset tummy.”, “They are so delicious- especially with some babaganoush!”, “I microwave these potatoes and also eat the skin! You can include purple sweet potato in recipes just as you would cook regular sweet potatoes. However, in the potato world there are about 4,000 varieties and multiple colors, such as yellow, red, and even purple potatoes.Purple Potatoes: Facts, Nutrition, and Health Benefits The potato, in general, is a starchy tuber vegetable from the Solanaceae or nightshade family, which also includes eggplant, tomatoes, and peppers. In a study of mice with type 2 diabetes, adding 3% leaf extract to their food for five weeks led to reduced levels of blood sugar. Packed with antioxidants. Compounds in purple sweet potato have a beneficial effect on your liver and can help prevent liver injury. (22), The journal Oncology Reports published results of a study showing that purple sweet potato can help improve the outcomes of treatment for bladder cancer. Here are some of the most staggering health benefits of purple sweet potato: Amazing anti-inflammatory properties: the anthocyanins in the purple sweet potato is what makes it beneficial in getting rid of inflammation.Furthermore, another that helps in this particular health benefit is the low fat and carbohydrate content of the root crop. How can you add purple sweet potatoes to get all the health benefits from this delicious, colorful functional food? Save my name, email, and website in this browser for the next time I comment. According to the journal Food and Chemical Toxicology, extracts from purple sweet potato help to reduce tissue scarring on the liver. (16), Consuming purple sweet potato leaves can also help protect your liver’s health. The purple sweet potato is naturally rich in potassium with 712 milligrams in a 1-cup serving. As a direct relative of the orange-fleshed variety, purple sweet potatoes are rich in essential vitamins (including vitamin A/beta carotene, which makes this crop even more important in commonly deficient areas in Africa) and minerals, as well as a large amount of fiber, which helps provide a sensation of fullness and satiety [2]. Read on to find out the purported benefits of purple sweet potato and how to add it to your meals. Add more broth to adjust the consistency you want. This is how to bake a whole purple sweet potato: You can also get all the benefits from sweet purple potatoes by making a delicious and nutritious soup. One of the easiest recipes is for baked purple sweet potato. Including more purple sweet potatoes in your diet could benefit your health if you suffer from hypertension. Use leftover baked purple potatoes to make a German-style potato salad to eat with your sandwich at lunch. In mice studies, purified protein from fresh purple sweet potatoes and the leaf extract were researched against colon cancer and prostate cancer, respectively [22, 23]. (9). Scientists think its antioxidant properties may be important, as well as potential inhibition of cell death signals and enhancement of cell survival signals. Anthocyanin extracts from the root of purple sweet potato may be anti-aging due to their antioxidant properties. To look after the health of your liver, you should learn about lifestyle habits that damage your liver. We found only one published human trial. The origin of purple sweet potato traces back to South America, but because it is such a robust farming crop, its production has spanned the world, including Africa and China. In animal studies, anthocyanins protected the liver by: Researchers are investigating if caffeoylquinic acid derivatives reduce excess blood sugar by increasing the secretion of GLP-1, which stimulates insulin secretion while reducing glucose production in the liver [14]. This was demonstrated via the reduction of liver inflammatory markers in the blood (ALT and AST) [12, 11, 13, 17, 18]. Researchers noted a higher concentration of Bifidobacterium and Lactobacillus probiotics after ingesting purple sweet potato. The opinions expressed in this section are solely those of the users who may or may not have medical or scientific training. The anthocyanins and polyphenols contained in the root and leaves might reduce oxidative stress in the body. Season to taste and place in an oven at 400 °F (200 °C) for 35-40 minutes. One of the many varieties of sweet potatoes is the Okinawan purple sweet potato. 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). This is how to bake a whole purple sweet potato: Purple sweet potato soup recipe. (7). SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. This helps keep your eyes healthy as well as your immune system, your … The glycemic index (GI) of sweet potatoes varies based on the cooking method, with boiling providing the lowest score [4]. One cup (200 … This delicious dish is flexible and serves 4. They are also high in potassium, B6, vitamin C, fiber, and antioxidants. While the findings are significant, these benefits may not apply to humans. As well as including more purple sweet potato in your diet for its hypotensive effect, learn about more ways to lower blood pressure fast. Join SelfHacked today and start the journey of improving your life. A 2016 study found that the nutritional content of purple sweet potatoes can help to improve your gut’s microbiota. Purple sweet potato is not known to have any significant side effects when consumed as part of a healthy diet. In multiple rat studies, anthocyanin extracts reduced the formation of liver scar tissue and liver cell damage induced by a variety of toxic substances compared to rats who did not receive anthocyanins. In this article, you will learn about the many reasons why purple sweet potatoes are so good for you. If we were to do a comparison of purple potatoes and purple sweet potatoes, the purple sweet potato would rank higher than regular purple potato; studies have shown that colored and purple sweet potatoes have health promoting properties. Continue boiling until soft (easily pierced by a fork), and then drain. SelfDecode’s personalized DNA reports can tell you which vitamins and mineral deficiencies you’re susceptible to, and which foods to consume to prevent these deficiencies. Learn how your comment data is processed. Purple sweet potatoes are truly a natural wonder! There are many ways to include healthy purple sweet potatoes in your diet. Gently fry 1 chopped onion and 3 crushed garlic cloves in a large pot until softened. According to the journal Food and Chemical Toxicology, extracts from purple potato helped to reduce tissue scarring on the liver and lower liver inflammation. Melted coconut oil or comprehensive information on this website has not been.! Inhibited enzymes that affect uric acid levels brain function the diet with flesh. S anthocyanins may have liver-protective properties, but purple sweet potato 80.. 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