by Purple sweet potato is a type of sweet potato plant with purple skin and light yellow flesh. In addition to its delicious taste and rich nutritional content, it also has many benefits, making it popular in recent years. In today’s article, we will explore the benefits of purple sweet potatoes and their nutritional value.
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The benefits of purple sweet potato
Why do health-conscious individuals classify purple sweet potatoes as one of the go-to foods for maintaining health? It’s because the effects and benefits of purple sweet potatoes are quite remarkable, encompassing the following 12 effects and benefits: (1)
1. Antioxidant
Purple sweet potatoes are abundant in anthocyanins, potent natural antioxidants that can aid in minimizing free radical damage to the body, thereby safeguarding your health.
2. Lower blood sugar
Purple sweet potatoes, with their high content of complex carbohydrates and dietary fiber, play a role in regulating blood sugar levels, making them particularly advantageous for those managing diabetes.
3. Improve vision
Purple sweet potatoes are rich in vitamin A and carotenoids, which are very helpful in protecting vision and preventing night blindness.
4. Promote digestion
Dietary fiber and starch support intestinal peristalsis, enhance the presence of beneficial bacteria in the intestines, and aid in the digestion and absorption of nutrients.
5. Lower blood pressure
It contains acylated polysaccharides, a substance known to contribute to lowering blood pressure and preserving cardiovascular health.
6. Enhance immunity
Studies show that the nutrients present in purple sweet potatoes play a role in bolstering the immune system, providing protection against infections and diseases.
7. Improve sleep
The proteins, as well as various vitamins and minerals found in purple sweet potatoes, contribute to promoting sleep and enhancing overall sleep quality.
8. Anti-aging
Due to the abundance of anthocyanins and multiple vitamins, purple sweet potatoes can aid in preserving skin elasticity and slowing down the aging process.
9. Enhance memory
Consuming additional purple sweet potatoes can enhance memory function as they are rich in dietary fiber and multiple vitamins that promote blood circulation in the brain.
10. Prevent cancer
The anthocyanins, vitamin C, and diverse antioxidants present in purple sweet potatoes contribute to preventing the onset of cancer.
11. Improve anemia
It is rich in iron and can help improve the symptoms of anemia.
12. Promote bone health
Purple sweet potatoes are rich in minerals such as potassium, magnesium and calcium, which can promote bone growth and health.
Nutritional value of purple sweet potato
Purple sweet potato is rich in nutritional value. The following are the main nutrients of purple sweet potato: (2)
Purple sweet potato nutrition table
| Carbohydrate | The main components of purple sweet potato are starch and dietary fiber, which provide body energy and promote intestinal health. |
| Protein | Contains a moderate amount of protein, a necessary nutrient for the body to maintain normal metabolism |
| Vitamin A | Helps maintain normal vision and skin health |
| Vitamin C | Enhance immunity, help with antioxidants and help prevent colds |
| Vitamin E | Helps protect cells from free radical damage and helps delay aging |
| Vitamin K | Can promote bone health and enhance blood coagulation function |
| Minerals | Contains a variety of minerals, including potassium, iron, magnesium, calcium, etc., which are very important for maintaining good health |
| Anthocyanin | Rich in anthocyanins, it is a powerful natural antioxidant that helps prevent the occurrence of cancer, cardiovascular disease and other diseases. |
| Dietary fiber | Helps promote gut health and lower blood sugar and cholesterol levels |
Purple sweet potato calories
While purple sweet potatoes provide us with energy, their calorie content is relatively low. A medium-sized purple sweet potato contains only about 150 calories.
There’s no need to be concerned about the risk of obesity when consuming purple potatoes. In fact, many people include purple potatoes as a staple food during their weight loss journey. Moreover, the remarkable efficacy and functions of purple sweet potatoes, combined with their versatility in various culinary preparations, make them an excellent choice.
During weight loss, it’s essential to maintain a balanced intake of carbohydrates for overall health. Additionally, the body is more efficient at burning fat when provided with the necessary nutrients, emphasizing the importance of incorporating foods like purple sweet potatoes into a weight loss plan.
Considerations When Consuming Purple Sweet Potatoes
Consuming purple sweet potatoes offers numerous benefits to the body, but what precautions should be taken when including them in your diet?
1. Do not eat raw
Purple sweet potato is a high-starch food. Eating it raw may cause gastrointestinal discomfort, so it must be cooked or roasted before eating.
2. Do not consume in excess
Since purple sweet potatoes contain a large amount of starch and dietary fiber, excessive consumption may cause symptoms such as indigestion and bloating.
3. Avoid over-processing
Over-processing will destroy the nutritional content of purple sweet potatoes. Processed foods such as French fries and potato chips should be avoided as much as possible.
Considerations for Consuming Purple Sweet Potatoes
In general, purple sweet potatoes are a healthy food with few restrictions. However, the following groups of individuals should either avoid consuming them or reduce their intake.
1. People suffering from gastritis or gastric ulcer
Since purple sweet potatoes contain high amounts of starch and dietary fiber, excessive consumption may stimulate gastric acid secretion and aggravate the symptoms of gastritis or gastric ulcers.
2. People with diabetes
Purple sweet potatoes contain a large amount of carbohydrates, and excessive intake will cause blood sugar to rise, which is not conducive to blood sugar control in diabetics. However, since purple sweet potato can lower blood sugar levels, taking it in moderation may have certain benefits.
3. People with kidney disease
Purple sweet potato contains a certain amount of potassium. People with poor kidney function are prone to hyperkalemia, so they need to eat it in moderation.
4. People with allergies
Certain individuals may have allergies to specific components in purple sweet potatoes, resulting in symptoms like rashes, difficulty breathing, and other allergic reactions. While this occurrence is rare, there is still a risk. If you experience allergic symptoms, it is advisable to avoid consuming purple sweet potatoes.
Can I eat purple sweet potato every day?
Consuming purple sweet potatoes in moderation offers numerous benefits for the body. However, when incorporating them into your daily diet, it’s essential to consider your health condition and the quantity consumed. Furthermore, due to the relatively high sugar content in purple sweet potatoes, it is recommended to limit consumption to approximately two to three times a week. (3)
1. Appropriate intake
The quantity consumed per serving should be moderate. It is typically advised that each serving does not surpass 150 grams, and the daily intake should not exceed 300 grams. If you are diabetic or have kidney disease, it’s crucial to regulate your consumption based on your doctor’s recommendations.
2. Pay attention to food combinations
Although purple sweet potatoes are rich in nutrients, they should not replace other foods, but should be eaten in conjunction with other foods to ensure a more comprehensive nutritional intake.
3. Pay attention to cooking methods
Different cooking methods have different effects on nutrients. It is recommended to choose methods with short cooking time and simple methods, such as steaming, boiling, roasting, etc., and avoid high-fat and high-calorie cooking methods such as frying and pan-frying.
4. Be mindful of your health condition
For specific groups of people, such as gastritis, gastric ulcer, liver disease, etc., the amount of purple sweet potato eaten every day needs to be adjusted according to their physical condition and doctor’s advice.
What should not be eaten with purple sweet potatoes?
When incorporating purple sweet potatoes into your diet, it’s essential to be mindful of the ingredients you pair with them. The following should be avoided:
1. High potassium foods
Purple sweet potatoes contain a certain amount of potassium. If eaten together with other high-potassium foods, it can easily cause hyperkalemia. Therefore, you should avoid eating it with high-potassium foods such as taro, tomatoes, celery, bananas, etc.
2. Foods rich in vitamin C
Since purple potatoes contain carotenoids, which can be converted into vitamin A, if eaten with foods rich in vitamin C, the carotenoids in purple potatoes will be destroyed. Therefore, you should avoid eating it with foods rich in vitamin C, such as citrus, spinach, tomatoes, etc.
3. Acidic foods
Purple sweet potato is an alkaline food. If eaten together with acidic food, it will easily affect the body’s acid-base balance. Therefore, consumption with acidic foods such as yogurt, vinegar, lemon, etc. should be avoided.
Purple Sweet Potato Recipes
Purple sweet potatoes offer versatility in preparation, with various cooking methods producing unique flavors. Here are a few straightforward purple sweet potato dishes for you to explore.
Grilled Purple Sweet Potato
- Slice the purple sweet potato into thin pieces or small chunks, then toss them with olive oil, salt, and black pepper.
- Thoroughly mix the ingredients and bake in a preheated oven for 15-20 minutes until they become soft, sweet, crispy, and delicious.
Purple sweet potato porridge
- Wash, peel, and dice the purple sweet potatoes, then cook them with an appropriate amount of water and japonica rice to make porridge.
- Afterwards, add a small quantity of red dates, longan, and lotus seeds, and simmer until the porridge is thoroughly cooked and soft, enhancing the sweetness and nutritional value of the soup.
Purple sweet potato puree
- Dice the purple sweet potatoes, cook, and mash them into a puree.
- Incorporate milk and a suitable amount of butter or olive oil.
- Mix thoroughly, and season with salt and black pepper for a delicate and sweet flavor.
Purple Sweet Potato Salad
- Start by boiling the purple sweet potatoes in water for approximately 15 minutes.
- Once the purple sweet potatoes have cooled, cut them into small pieces.
- Combine them with lettuce leaves, cucumber, and other vegetables.
- Add a suitable amount of olive oil, salt, and black pepper, mix well, and savor the dish.
Summary
The 12 benefits of purple sweet potatoes listed above are sure to pique everyone’s interest. Purple sweet potatoes are affordable and readily available in many locations. Hence, incorporating purple sweet potatoes into your daily healthy diet is undoubtedly a wise decision!
