any of the products or services that are advertised on the web site. The material appearing on LIVESTRONG.COM is for educational use only. There are many ways to include healthy purple sweet potatoes in your diet. Of course, if you want to lose weight, you need to do more than just eat purple sweet potatoes. For instance, steaming helped preserve the phenolic compounds, while boiling was better for retaining the carotenoids, and roasting, the anthocyanins. Season to taste and place in an oven at 400 °F (200 °C) for 35-40 minutes. Beta-carotene gives foods their orange color and is actually an antioxidant that is converted into vitamin A. Vitamin A also supports our immune system, as well as our vision, according to the NIH. Steaming purple sweet potatoes can reduce the antioxidant content by up to half. Purple sweet potato is a functional vegetable that is rich in antioxidants that can help prevent the development and spread of cancer cells. Different methods of cooking have varying effects on these nutrients, according to September 2015 research in Food Science and Human Wellness. One of the many varieties of sweet potatoes is the Okinawan purple sweet potato. 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). Purple sweet potatoes can be good for you if you suffer from gout because they help to lower uric acid. (21), Some scientists have also found that anthocyanin fractions help prevent cells mutating. (15) The same journal reported that purple sweet potato compounds help to lower liver inflammation. Scientists also observed that purple sweet potato helped to improve liver and kidney function and reduced the risk of obesity complications. Some studies show that baking purple sweet potatoes is the best way to retain the high levels of anthocyanins in the root vegetable. don't boil sweet potatoes), but in fact, when it comes to retaining the nutrients, it doesn't matter if you roast, bake, steam or boil this veggie. (4), Research into the benefits of purple sweet potato shows that they have more antioxidants than red cabbage, elderberries, or grape skins. The Okinawan sweet potatoes have a beige colored skin but a violet-purple flesh. Put the soup in a blender and whizz until smooth. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse (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. (6, 1). Purple sweet potato juice or baked purple sweet potato can help to improve your digestion. To look after the health of your liver, you should learn about lifestyle habits that damage your liver. But keep in mind that they have a shorter lifespan than regular potatoes. You can include purple sweet potato in recipes just as you would cook regular sweet potatoes. Sweet potato anthocyanins can help to improve the symptoms of liver fibrosis. Few foods are as versatile as they are nutritious, but the humble sweet potato is one exception. Classic recipes rely on heavy cream or sweetened condensed milk for the pie filling, but evaporated milk—which packs a rich flavor with less sat fat and sugar—is a much healthier swap. These colorful flavonoids have powerful anti-inflammatory and antioxidant properties that have a number of health benefits. Your email address will not be published. But how you prepare and enjoy sweet potatoes can actually affect the nutrients they bring to your plate. What's the best way to cook a sweet potato? Harvard T.H. Researchers have found that anthocyanins from purple-fleshed sweet potatoes reduce inflammation that affects cognitive performance. diagnosis or treatment. If you are trying to lose weight, including purple sweet potato in your diet can help you shed extra pounds of fat. (9). LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. It turns out, allowing sweet potatoes (or any other starchy food, like rice, pasta or white potatoes) to cool down after cooking increases the amount of resistant starch. Per the National Institutes of Health (NIH), vitamin B6 helps with carbohydrate, fat and protein metabolism, and it even supports our immune system. Copyright © Sweet potato pie doesn’t seem like a healthy way to cook sweet potatoes, but a few simple ingredient swaps can slash calories and sugar from this much-loved Southern dessert. In one study involving mice, scientists noted the benefits of purple sweet potato because its anthocyanins killed off free radicals in the body. (7). 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. Place whole, washed sweet potatoes into boiling water and let them cook for 10 to 15 minutes. However, incorporating antioxidant-rich foods in your diet can help to reduce your risk of certain cancers. One of the easiest ways to eat a purple sweet potato is to bake it and spread a healthy topping. Like any other sweet potatoes, they have a low glycemic index and high content of fiber. The reason for the improvement in digestive health was due to the fact that purple sweet potato has prebiotic qualities which act as “food” for healthy gut bacteria (probiotics). By Perri Ormont Blumberg. The research concluded that purple sweet potato has potential use as a functional food in anti-hyperuricemia remedies. Leaf Group Ltd. How can you add purple sweet potatoes to get all the health benefits from this delicious, colorful functional food? Let’s look in more detail at the many reasons why eating purple sweet potatoes is good for your health. We've sorted through the science to share with you all of the ways you can get the most bang for your buck from this delicious tuber. Consuming purple sweet potatoes can also be good if you suffer from chronic or acute digestive conditions. (1). The Healthiest Way to Cook a Sweet Potato Isn't Baking It The Healthiest Way to Cook a Sweet Potato Isn't Baking It. One of the benefits of consuming purple sweet potatoes is that they have a positive effect on your brain activity. You can include purple sweet potato in recipes just as you would cook regular sweet potatoes. (19), Other studies have found that anthocyanins from Ayamuraski sweet potatoes have a blood glucose-lowering effect. Because anthocyanin-rich sweet potato reduces inflammation, you can also add this food to an anti-inflammatory diet. Thoroughly wash and dry the sweet potato with its skin still on. Save my name, email, and website in this browser for the next time I comment. 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. As a registered dietitian, Kelly helps consumers put health and nutrition research into practice. You can include purple sweet potato in recipes just as you would cook regular sweet potatoes. You should also increase the number of foods in your diet that help to improve liver health. In this article, you will learn about the many reasons why purple sweet potatoes are so good for you. (2). In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. One study involving adults with high blood pressure found that compounds in purple sweet potato helped reduce blood pressure. The study involving mice found that purple sweet potato extracts significantly inhibited enzymes that affect uric acid levels. Read more: Your Ultimate Guide to Fats and Why Your Diet Needs Them. Different cooking methods affect nutrient bioavailability of each sweet potato variety differently, so there is no one healthiest way to cook sweet potatoes. Compounds in purple-fleshed sweet potatoes also have compounds that help to lower blood glucose (anti-hyperglycemic). The results of many studies point to the good effect of purple sweet potato antioxidants in helping to lower blood pressure. (8), In one trial involving rats, researchers found that anthocyanins from purple sweet potatoes had a protective effect on brain activity. Once cooked, they have a sweet taste and a creamy texture.
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