Purple sweet potatoes are abundant in numerous nutrients and their consumption can boost your health in many ways. They are also high in antioxidants, which are supportive of our cognitive function, liver health, improve our digestion and heart health.
This colorful root veggie gets its color from compounds called anthocyanins, they have strong antioxidant and anti-inflammatory properties.
The origin of the purple sweet potato is tracing back to South America, but since it is highly beneficial and delicious, its production today is worldwide, including China and Africa. Over the years many different types have been developed such as the Stokes, Taiwanese, Japanese and Okinawan types.
The sweet potato with the purple flesh belongs in the same family as the regular sweet potato, only the purple one is a lot richer in antioxidants.
Specialists have discovered that sweet potatoes have a low glycemic index, so they are effectively processed. Because of the bounty of minerals, antioxidants and supplements, sweet purple potatoes are viewed as an utilitarian food.
Purple sweet potatoes have 2.5 times more cancer prevention agents (anthocyanins) than their orange-fleshed partners. Likewise, they have a bigger number of antioxidants than red cabbage, blueberries, elderberries, or grape skins. Anthocyanins in purple sweet potato have more significant levels of action than ascorbic acid (vitamin C).
A medium, 7-inch-long skinless Okinawan potato has 251 calories and 61 grams of sugars, 6 grams of heart-sound dietary fiber, and no fat or cholesterol.
These veggies are a phenomenal wellspring of vitamin A. A medium potato serving yields 1,643 retinol action reciprocals -- retinol being a type of vitamin A utilized in estimating vitamin sums.
They likewise contribute 812 milligrams of potassium toward the 4,700-milligram-per-day sufficient admission and 58 milligrams of calcium toward the 1,000-milligram-per-day suggestion.
Maggie Moon, M.S., R.D., creator of The MIND Diet, says that a purple sweet potato looks a great deal like the ordinary orange sweet potato all things considered, yet has darker skin and is purple within.
Anthocyanins are one of the a huge number of polyphenols found in plant foods, and they are a similar plant aggravates that give blueberries, pomegranates, and purple carrots their rich shading.
While there’s a lot of fiber and vitamin C in purple potatoes, the one of a kind wholesome component is the thing that makes it purple-anthocyanins.
That is something orange sweet potatoes don’t have. While both beta-carotene and anthocyanins are extraordinary, you’re most likely not eating a huge amount of blue and purple foods on the standard. So swapping in purple potatoes is an extraordinary method to up your anthocyanin consumption.
However, purple sweet potatoes are somewhat less sweet, than orange potatoes, so they work truly well in appetizing dishes.
Here are some of their health benefits:
Help Weight Loss
These potatoes help the weight reduction process in two different ways. The high fiber substance makes a sentiment of completion, while anthocyanins can help forestall fat amassing.
One study on mice demonstrated that enhancements containing purple sweet potato forestalled weight addition and fat gathering, and they likewise improved liver and kidney work and brought down the danger of corpulence entanglements.
Slow Down the Aging Process
The high cancer prevention agent substance of sweet potatoes can postpone maturing. One study including mice found that anthocyanins slaughtered off free radicals in the body.
Mice encouraged with purple sweet potato concentrates matured not exactly the control gathering.
This useful vegetable is high in antioxidants that can help counteract the advancement and spread of malignant growth cells.
A research facility preliminary found that purple sweet potato anthocyanins can forestall colorectal disease by murdering off threatening cells. As per an examination distributed in the diary Oncology
Reports, purple sweet potato can help improve the antagonistic impacts of treatment for bladder malignant growth. Malignant growth is a perplexing infection, and specialists have still not discovered a fix, yet it is affirmed that joining cell antioxidant rich foods in your eating routine can bring down the danger of specific tumors.
Improve Liver Health
Purple sweet potatoes contain aggravates that help the capacity of the liver and avert liver harm. The diary Food and Chemical Toxicology detailed that concentrates from purple sweet potato diminish tissue scarring on the liver, and lower liver irritation.
Furthermore, anthocyanins improve the indications of liver fibrosis. A little report including solid men proposes that expending purple sweet potato leaves for seven days expanded the degrees of cancer prevention agents and repressed the arrival of expert incendiary cytokines.
Help Prevent Gout
Purple sweet potatoes lower uric corrosive levels and in this way are advantageous in the treatment of gout. As indicated by the diary Food and Function, anthocyanins in purple sweet potato lower uric corrosive.
The investigation included mice and indicated that purple sweet potato removes essentially repressed catalysts that influence uric corrosive levels, so scientists inferred that purple sweet potato can be utilized as a practical nourishment in hostile to hyperuricemia cures.
Help With Diabetes
Purple sweet potato can help oversee diabetes side effects as its flavonoids can assist lower with blooding glucose levels.
One study including diabetic rodents demonstrated the utilization of purple sweet potato concentrates diminished blood fat levels and blood glucose levels.
Improve Digestive Health
Purple sweet potato squeeze or prepared purple sweet potato improve assimilation. As indicated by a recent report, the wholesome substance of purple sweet potatoes improves the gut’s microbiota.
Anthocyanins help the quantity of valuable probiotics and bolster sound processing. In the wake of ingesting purple sweet potato, analysts noticed a higher convergence of Bifidobacterium and Lactobacillus probiotics.
Purple sweet potato has prebiotic characteristics that go about as “nourishment” for solid gut microbes (probiotics). In this manner, the utilization of purple sweet potatoes helps on account of incessant or intense stomach related conditions.
The diary Digestive Diseases and Sciences recorded the sweet potato among the foods that don’t incite side effects of stomach related conditions like gastroparesis (postponed gastric discharging).
Lower Blood Pressure
Purple sweet potatoes are superb on account of hypertension. A study including grown-ups with hypertension found that mixes in purple sweet potatoes lower circulatory strain.
Members devoured 250 ml of purple sweet potato squeeze day by day for about a month, and discoveries show that this juice definitely brought down their circulatory strain.
Boost Cognitive Function
The utilization of purple sweet potatoes emphatically influences cerebrum action.
Studies have found that anthocyanins from purple-fleshed sweet potatoes battle aggravation that influences intellectual execution, and these potatoes can improve memory capacity and decidedly influence the mind.
In one preliminary including rodents, specialists found that anthocyanins from purple sweet potatoes ensured the cerebrum, and helped it recuperate after a stroke by expanding certain proteins that fix damaged brain tissue.
The purple sweet potato can be easily included into your daily diet.
There are some studies which show that steaming can decrease the antioxidant content by up to 50%, therefore baking is the best way to maintain the high levels of anthocyanins.
One of the easiest ways to increase your intake of purple sweet potatoes is to bake them and spread a healthy and delicious topping. Also you can add steamed or boiled purple sweet potatoes in your meals, to add some color, nutrients and fiber to them.
Here are some interesting purple sweet potatoes you can try:
1. Purple Sweet Potato Pancakes
- 1 cup whole milk
- 1 egg white
- 1 egg yolk
- 1/4 teaspoon of salt
- 3/4 teaspoon of baking powder
- 1/4 cup of granulated sugar
- 1 cup + 1 teaspoon of flour
- 2/3 cup of purple sweet potato mash
- 2 tablespoons of butter, melted, and 1 teaspoon solid for coating the pan
- Maple syrup for topping
Blend the egg yolk, milk and 2 tablespoons of melted butter in a huge bowl. In a different bowl, whisk together the sugar, salt, flour, and preparing powder.
Next, tenderly blend the dry fixings into the wet, and include the sweet potato crush.
In a stand blender, whip the egg whites until solid pinnacles structure, and afterward add them to the remainder of the hitter.
Over medium heat, dissolve the staying 1 teaspoon of butter in a skillet. At the point when it is hot enough, spill out a ¼ cup worth of flapjack hitter, and cook for about a moment, until air pockets start to show up.
Flip the pancake and heat another 1/2 minute. Serve quickly with maple syrup.
2. Purple Sweet Potato Soup Recipe
In a big pot, delicately fry a cleaved onion and 3 squashed garlic cloves until mollified. Include 4 medium slashed purple sweet potatoes and 4 cups of chicken juices, salt, and pepper, and put the soup in the blender. Whizz until smooth, and in the event that you like, you can add more stock to alter the consistency.
Sprinkle some chopped herbs. And then serve in bowls with a spoon of crème fraîche.
3. Mashed Purple Sweet Potato Recipe
Strip 3 purple sweet potatoes, hack them into pieces or wedges, and bubble them until they are delicate. Next, put them in a dish, include a tablespoon of spread or additional virgin olive oil, a little milk or water, and squash until smooth. Season to taste.
4. Baked Purple Sweet Potato Recipe
Wash the sweet potato well and dry it with the skin still on. At that point, make cuts in it, leaving about a 1/4 inch (0.5 cm) at the base. Spot it on a heating sheet, and brush additional virgin olive oil or dissolved coconut oil over it.
Season, and spot it in a stove at 400 °F (200 °C) to prepare for 35 to 40 minutes. Shower more oil over the top and prepare for 5 additional minutes. Next, remove it from the oven, and serve it with a plate of mixed greens or quinoa.
5. Purple Sweet Potato Smoothie
- 1/2 cup of frozen raspberries
- 1 cup of plain Greek yogurt, unsweetened
- 3/4 roasted purple sweet potato
- Vanilla extract
- Juice of 1/2 lemon
- 1 cup of almond milk, unsweetened
- Sweetener of choice
Mix all the recorded fixings, yet layer them into the blender. Include the most straightforward first, and steadily include, with the hardest to mix on top: almond milk, yogurt, lemon juice, vanilla concentrate, raspberries, sweet potato.
Add a characteristic sugar to improve the smoothie, mix again, and enjoy!
6. Purple Sweet Potato Grits
- 1 cup white stone-ground grits
- 1 teaspoon of salt
- 4 cups of water
- 2 medium purple sweet potatoes 3-4 cups, grated and peeled
- 1/8 teaspoon of ground ginger
- 1/2 teaspoon of ground cinnamon
- Dash of ground nutmeg
Heat up the water with the salt in an enormous pan. Include the corn meal gradually, whisking always while including. Mix in the sweet potatoes, and spread the pot and lower the warmth to low.
Stew for around 40-50 minutes, and mix until the corn meal are thick and rich, and the potatoes have “melted” into them. Include ginger, nutmeg, and cinnamon.
7. Mashed Purple Sweet Potatoes with Smokey Glazed Carrots
For the Potatoes:
- 1 tablespoon of butter
- 3 medium purple sweet potatoes
- Unsweetened plant milk of your choice
For the Carrots:
- 1 tablespoon of maple syrup
- 1 teaspoon of garlic powder
- 1 teaspoon of liquid smoke
- 1 tablespoon of water
- 2 tablespoons of apple cider vinegar
- 6 to 8 carrots
- 1 tablespoon of soy sauce
- Dash of Hot Sauce
- 1 tablespoon tahini
- 1 teaspoon of rose pepper
- 1 lemon (juiced)
Strip the purple sweet potatoes and cut them into enormous pieces. Add a little water to a pot, bring to bubble, and include the sweet potatoes in a steamer bin. Spread and steam for 15-20 minutes or until delicate.
Channel the potatoes, return them to the pot, and include spread. Squash with a potato masher, add milk to make it velvety, and season with salt and pepper.
In a littler bowl, whisk together vinegar, maple syrup, soy sauce, water, fluid smoke, garlic powder, hot sauce, salt, and pepper.
Strip the carrots, and add them to a medium skillet with enough water to cover. Cook them for 5 minutes, channel them, and return them to the skillet. Include the vinegar blend and cook for around 5 minutes on medium-high warmth, until the coating gets thick and coats the carrots.
Whisk together lemon juice and tahini for the tahini drizzle.
To serve, include a scoop of crushed purple sweet potatoes to a spot, top with carrots, drizzle with tahini and sprinkle with rose pepper.
8. Purple Sweet Potato Muffins
For the Sweet Potato Puree:
- 1 to 2 tablespoons of Non-Dairy Milk (optional)
- 2 large Purple Sweet Potatoes, peeled and cleaned
For the Muffin Butter:
- A cup of sweet potato puree
- 1 teaspoon of pure vanilla extract
- 1 cup of sugar
- 1 and 3/4 cups of all-purpose flour
- 2 tablespoons of maple syrup
- 1/2 cup unsweetened almond milk
- 1 tablespoon of baking powder
- 1/2 cup of vegetable oil
- 1/4 teaspoon of salt
- 1 teaspoon of cinnamon
Make the sweet potato puree. Shakers the stripped sweet potatoes into medium size pieces, add them to a huge pot and spread with water. Bubble, bring down the warmth to an enduring stew, and cook for around 20 minutes until they are delicate.
Channel the potatoes, move them to a nourishment processor, and puree until they are smooth. In the event that you can’t get a smooth surface, include a couple of tablespoons of non-dairy milk. Measure out one cup of pureed potatoes and put it in a safe spot. Give the puree some time to cool to room temperature.
Heat the oven to 400 degrees F, and then mix the sugar, cinnamon, salt, baking powder and flour in a larger bowl. Put aside.
In a smaller bowl, whisk together the vanilla extract, maple syrup, milk, oil and sweet potato puree.
Then you can add the wet ingredients in the dry ingredients, mix together, until the mixture is homogeneous. Then put the batter in the muffin pan, lined with paper liners. Fill the liners 2/3 full, and then bake them about 20 minutes, or until the toothpick inserted comes out completely clean. Put the muffins in a cooling rack.