Read more: Your Ultimate Guide to Fats and Why Your Diet Needs Them. Purple sweet potato contains antioxidants that are good for your heart, digestion, cognitive function, and liver health. It is well known that sweet potatoes are rich in vitamins, minerals, and fiber and have good nutritional value. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Consuming purple sweet potato can help with weight loss in 2 ways. Researchers have found that anthocyanins from purple-fleshed sweet potatoes reduce inflammation that affects cognitive performance. , Your email address will not be published. The holiday season often includes sweet potato pies and casseroles, sometimes loaded with brown sugar or marshmallows. Because sweet potato anthocyanins are powerful antioxidants, the purple root vegetable can help to delay aging. According to Johns Hopkins Medicine, resistant starch feeds the good bacteria in your gut, can help quell your appetite, helps manage blood sugars and promotes regularity, among other benefits. This advice may go against what you've heard in the past (i.e. But keep in mind that they have a shorter lifespan than regular potatoes. You may store purple sweet potatoes the same way you store regular potatoes: in a cool, dry place. Much likes apples, regular white potatoes, pistachios and even kiwis, the skin of a sweet potato is loaded with nutrients, and by removing it, you're not only creating extra work, you're also removing some of the most nutritious parts of the food. Peel 3 purple sweet potatoes, chop them into chunks or wedges and steam for 15-20 minutes (or boil in water until they are soft). However, research has revealed that purple sweet potatoes have 3.2 times more antioxidant activity than blueberries. (9). Find out about proven ways to lose belly fat and why walking is a great way to lose weight. Well there are four of them — vitamins A, D, E and K — and sweet potatoes are rich in one of them, vitamin A. (8), In one trial involving rats, researchers found that anthocyanins from purple sweet potatoes had a protective effect on brain activity. (20). Save my name, email, and website in this browser for the next time I comment. To help improve your digestive health, you can try some of these natural remedies for an upset stomach. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. Kelly Plowe, MS, RD is a food and nutrition communications expert. Purple sweet potato is just one of the many foods that are good for your brain. 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). Leaf Group Ltd. Steaming purple sweet potatoes can reduce the antioxidant content by up to half. A small study involving healthy men found that consuming purple sweet potato leaves for 7 days increased the levels of antioxidants and inhibited the release of pro-inflammatory cytokines. If you want to take it a step further, cooking the root vegetable with the skin on helps to retain the carotenoids and vitamin C contents, according to the Harvard T.H. You can also steam or boil purple sweet potatoes to add nutrients, fiber, and color to your meals. Terms of Use Thoroughly wash and dry the sweet potato with its skin still on. At Healthy and Natural World, our mission is to empower people to take control of their own health by providing comprehensive, practical and well researched information. Scientists also observed that purple sweet potato helped to improve liver and kidney function and reduced the risk of obesity complications. Purple sweet potatoes can be good for you if you suffer from gout because they help to lower uric acid. Scientifically Proven Health Benefits of Purple Sweet Potato + Recipes, Jenny Hills, Nutritionist and Medical Writer. Some studies show that baking purple sweet potatoes is the best way to retain the high levels of anthocyanins in the root vegetable. In fact, November 2013 research published in Advances in Nutrition found that cooking potatoes and then allowing them to cool increased the amount of resistant starch by about 50 percent. If you are over 50, you should learn about what you should eat to avoid muscle loss due to aging. Season to taste and place in an oven at 400 °F (200 °C) for 35-40 minutes. Eating a sweet potato with a bit of fat helps your body better absorb its nutrients. Steaming purple sweet potatoes can reduce the antioxidant content by up to half. You can include purple sweet potato in recipes just as you would cook regular sweet potatoes. Purple sweet potato juice or baked purple sweet potato can help to improve your digestion. However, incorporating antioxidant-rich foods in your diet can help to reduce your risk of certain cancers. Purple Sweet Potato Health Benefits… These tubers are very healthy! Put the soup in a blender and whizz until smooth. Chan School of Public Health. For example, one study involving mice found that supplements containing purple sweet potato helped to prevent weight gain and fat accumulation. Learn about what else you can eat to improve your memory, concentration, and focus. Sweet potatoes with purple flesh are from the same family as regular sweet potatoes. For instance, steaming helped preserve the phenolic compounds, while boiling was better for retaining the carotenoids, and roasting, the anthocyanins. 2020 Place on a baking sheet and brush melted coconut oil or. Fiber helps to keep us regular, manage cholesterol and blood sugar levels, and it can even help when it comes to trying to lose weight, according to the Mayo Clinic. Required fields are marked *. The material appearing on LIVESTRONG.COM is for educational use only. One study involving diabetic rats found that consuming purple sweet potato extracts decreased blood fat levels and blood glucose levels. To look after the health of your liver, you should learn about lifestyle habits that damage your liver. One of the many varieties of sweet potatoes is the Okinawan purple sweet potato. Purple sweet potatoes are packed with nutrients that are great for your health. One laboratory trial found that purple sweet potato anthocyanins can help prevent colorectal cancer by killing off malignant cells. Whether it's served as a side, tossed on a salad or blended into a soup, the orange-fleshed root vegetable delivers substantial amounts of vitamins A, C and B-6, potassium, iron and dietary fiber. If you are trying to lose weight, including purple sweet potato in your diet can help you shed extra pounds of fat. (1). One of the easiest recipes is for baked purple sweet potato. Chan School of Public Health, The Many Benefits of Vitamin A and How to Get More, Centers for Disease Control and Prevention, Your Ultimate Guide to Fats and Why Your Diet Needs Them, Food Science and Human Wellness: "Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China", Harvard T.H. 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