94 % 32g Carbs. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. Kirsten Nunez, MS is a health and lifestyle journalist based in Beacon, New York. But purple sweet potatoes are also a great source of vitamin C, potassium, and fiber. Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. The University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. Links are allowed when clear credit is given to myfavourite pastime.com with appropriate and specific direction to the original content. The skin of sweet potatoes, or shakarkandi, has health benefits that include helping your digestive system and supplying a major source of vitamin A and minerals. Leaf Group Ltd. The skin of the purple potato is rich in vitamin C and contains a lot of the polyphenols and potassium that makes it so beneficial. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. industry standard of purple-fleshed cultivar. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. The unusual color and health benefits command a higher price, opening a potentially profitable niche market. Daily Goals. How does this food fit into your daily goals? 93 %27 gCarbs. Purple sweet potatoes are root vegetables. ( Log Out / In mice and rats, purple sweet potato extract supplementation for 4 to 16 weeks reduced both total body weight and body fat after being fed a high-fat diet [27, 28]. Vitamin A also helps your body process and use iron properly. The stems are prostrate, green or purplish, glabrous, trailing about 4 cm long. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. These include potato salad, shepherd's pie, stew — and of course the basic baked potato side dish. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Find nutrition facts for over 2,000,000 foods. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. It is high quality and very popular type of sweet potato, and it produces a very large yield every season. Calorie Goal 1,887 cal. Generic Generic - Japanese Purple Sweet Potato. 0 %--Fat. 90 / 2,000 cal left. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Change ), You are commenting using your Facebook account. What Are Purple Sweet Potatoes? Log Food. Craving something sweet but healthy in the morning? Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. It’s color comes from anthocyanins also found in fruits like blueberries making it very high in nutrition content. Serving Size: 1 cup (150g) Calories: 116; Fat: 0.14g; Carbohydrates: 26g (3.2g fiber) Protein: 3%; Vitamin A: 0%* Vitamin C: 50%* Calcium: 2%* Iron: 6%* Potassium: 638mg (18%*) Vitamin B6: 22%* Daily Goals. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. Serving Size : 100 g . A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Released in Qld in 2000. The purple taters are almost 60% there. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. OKINAWAN SWEET POTATO. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. , Purple sweet potato root has antibacterial properties in cells. Their flesh is comparably purple. For instance, orange sweet potatoes have the highest levels of beta-carotene, a carotenoid with antioxidant activity. Purple potatoes are a variety of potato with purple-colored skin and flesh which originate from Bolivia and Peru. Nutrition facts and Information for Sweet potato, cooked, baked in skin, without salt [Sweetpotato] ... protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium. White Sweet Potato Nutrition. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. The purple skin sweet potato has a purple skin and white flesh. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Sign Up. Its origin is Laloki, Papua New Guinea. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Of course, creating an all-purple dish is even more dramatic. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. NUTRITION – Data from Whole Foods. Purple sweet potatoes are a type that has a light purple skin and a deep purple flesh. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. 29. That’s a … Purple sweet potato benefits include their versatility. Since 2014, she has contributed to over 15 digital publications. Kirsten has a Master of Science in Nutrition and Bachelor of Science in Dietetics. Prefer mashed for your starches? While all potatoes, including purple sweet potatoes, blue potatoes, white potatoes and yellow potatoes, are high in carbohydrates, they also contain fiber and an array of important vitamins and minerals. Your body converts the beta carotene it receives from foods into vitamin A. Purple Category: WSPF White skin, with white and purple flesh. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. With Okinawan sweet potatoes in abundance this time of year, they make the perfect addition to your Thanksgiving meal. ( Log Out / This underground tuber initially cultivated in the Central American region. Sweet potato is native to the tropical regions of America. How does this food fit into your daily goals? Less than 2% of the Australian Sweet Potato production. Oriental sweet potato, referred to as Japanese yam, is a healthy addition to your diet due to the nutrition it offers, especially vitamins B, C and E and potassium. Okinawan Okinawan - Purple Sweet Potato (With Nutrients) Serving Size : 133 grams (1 cup) 140 Cal. 91 %20 gCarbs. Of all the vitamins, vitamin A is the one most closely associated with vision health. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. It is well known that sweet potatoes are rich in vitamins, minerals, and fiber and have good nutritional value. Calorie Goal 1,910 cal. Calorie Goal 1,860 cal. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. The material appearing on LIVESTRONG.COM is for educational use only. Regal Sweet Potatoes. 100g (3.5oz) has only 76 calories and 80.13% water, 1.37% protein, 17.72% carbohydrates (2.5% Fibre 2.5% and 5.74% Sugar. Sweet potatoes are high in antioxidants, particularly beta carotene, chlorogenic acid, and vitamins C and E. Furthermore, purple sweet potatoes are high in antioxidants called anthocyanins . Sign Up. 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