Information is shared for educational purposes only. Some studies show that baking purple sweet potatoes is the best way to retain the high levels of anthocyanins in the root vegetable. There are many ways to include healthy purple sweet potatoes in your diet. Purple sweet potatoes are packed with nutrients that are great for your health. (14). For even more antioxidants, choose purple sweet potatoes. 5 Anthocyanins help to increase the number of beneficial probiotics and that helps with digestion. Purple sweet potato is traditionally used to support liver health. I’m not that hungry after eating even a small one ”, “I learned about these potatoes because my pup has a very sensitive digestive system and they helped her manage her loose bowels and upset tummy.”, “They are so delicious- especially with some babaganoush!”, “I microwave these potatoes and also eat the skin! However, the study was done only in Caucasians, who were predominantly male. In the lab, freshly harvested sweet potato extracts inhibited the reactive oxygen species normally created from lipopolysaccharide, a key molecular component of some common infectious bacteria (endotoxins) that causes inflammation [25]. (2), Research has also found that sweet potatoes, in general, are a low-glycemic index food and can be easily digested. In one study involving mice, scientists noted the benefits of purple sweet potato because its anthocyanins killed off free radicals in the body. In an open-label, non-comparative trial, 20 human volunteers with elevated BMI and blood pressure were given 2 cartons of a commercially-sold purple sweet potato beverage (with 117 mg of anthocyanins per serving) each day for 4 weeks. In the midst of the Coronavirus pandemic, we’ve got to do everything we can to keep our bodies as healthy as possible. Because of their many health benefits, purple sweet potatoes are also good for diabetes. If you are trying to lose weight, including purple sweet potato in your diet can help you shed extra pounds of fat. In the lab, they increase the production of numerous antioxidant enzymes including [13]: However, the clinical evidence is not as convincing. Health Benefits of Purple Sweet Potato. Roast the potato with carrots and Brussels sprouts to serve as your side dish with dinner. Similar caution should be exercised for those with kidney diseases [33]. Sweet Potatoes are antioxidant powerhouses Vitamins A and C also function as antioxidants that protect cells against aging and disease. Serve in individual bowls with a spoon of crème fraîche and a sprinkling of chopped herbs. Purple sweet potato anthocyanins may also help with weight loss and body composition. This is to say that there is not much evidence to support the use of purple sweet potato for the uses listed below: First, purple sweet potato may support cardiovascular health. Clinical data are lacking, though. The purple sweet potato is naturally rich in potassium with 712 milligrams in a 1-cup serving. 4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. The origin of purple sweet potato traces back to South America, but because it is such a robust farming crop, its production has spanned the world, including Africa and China. Another study showed that extracts from the Sinjami strain had antibacterial activity against Staph aureus, Salmonella typhimurium, and E. coli [30]. If we were to do a comparison of purple potatoes and purple sweet potatoes, the purple sweet potato would rank higher than regular purple potato; studies have shown that colored and purple sweet potatoes have health promoting properties. All of our content is written by scientists and people with a strong science background. In a study of mice with type 2 diabetes, adding 3% leaf extract to their food for five weeks led to reduced levels of blood sugar. How can you add purple sweet potatoes to get all the health benefits from this delicious, colorful functional food? (9). Required fields are marked *. Your email address will not be published. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. (19), Other studies have found that anthocyanins from Ayamuraski sweet potatoes have a blood glucose-lowering effect. Additionally, they used an open-label study design, which opens room for bias and other issues. Fiber is important for your digestive health, preventing constipation and serious diseases, such as colon cancer. Effects on Gout. Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic … (12). What Food Does Your Body Need To Stay Healthy? Additionally, since sweet potato is rich in provitamin A, large amounts may result in orange tinting of the skin and body fluids [34]. The extract inhibited the growth of all of these bacteria [29]. Because anthocyanin-rich sweet potato reduces inflammation, you can also add this food to an anti-inflammatory diet. Purple sweet potatoes can be eaten as regular sweet potatoes and cooked in the same manner. We believe that the most accurate information is found directly in the scientific source. Make slits in the potato leaving about a ¼ inch (0.5 cm) at the base. Our goal is to not have a single piece of inaccurate information on this website. Anthocyanins can potentiate other antioxidants, and function as a free radical scavenger. It is well known that sweet potatoes are rich in vitamins, minerals, and fiber and have good nutritional value. You can find out what other natural remedies are good for gout to help relieve painful inflammation in your joints. Ana received her MS in Pharmacy from the University of Belgrade. According to the journal Food and Chemical Toxicology, extracts from purple sweet potato help to reduce tissue scarring on the liver. Purple sweet potatoes are high in Vitamin C and anthocyanin, thetype of flavonoid (a class of compounds with antioxidant effects) that provides many plants, such as cherries, grapes, and strawberries, with their natural red, purple, and blue coloring. (23). Learn about what foods you should include on the anti-cancer diet. Start your journey to optimal health with SelfDecode today. One of the easiest recipes is for baked purple sweet potato. Selfhacked LLC does not provide medical advice, diagnosis, or treatment. Excessive levels of blood potassium can cause emergent heart problems. 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). (4), Research into the benefits of purple sweet potato shows that they have more antioxidants than red cabbage, elderberries, or grape skins. The research also revealed that purple sweet potato has the potential to lower blood glucose and prevent tumors. The anthocyanins of the root and the caffeoylquinic acid derivatives of the leaves are both active components of purple sweet potato. Many benefits of purple sweet potatoes were studied in animals and cells. The glycemic index (GI) of sweet potatoes varies based on the cooking method, with boiling providing the lowest score [4]. One of the purple sweet potato health benefits is protection and growth of human retinal pigment epithelial (RPE) cells, which perform essential functions for the visual process. In addition, it raised levels of GLP-1 (glucagon-like peptide-1), which helps suppress the rise of blood glucose [14]. Like other colorful fruits and vegetables, purple potatoes’ bright color is a … Do not consider user experiences as medical advice. However, in one study, the dosage of sweet potato drink (Ayamurasaki, sold commercially in Japan) for treating high blood pressure was 125 ml twice a day [16]. 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. SelfHacked does not endorse any specific product, service, or treatment. No valid evidence supports the use of purple sweet potato for improving outcomes in people with galactosemia. Sweet potatoes are rich in antioxidants, the more intense the color, it has more antioxidants, choose colorful sweet potatoes for consumption, especially the purple and red. The health benefits of sweet potato. Sweet potato is native to the tropical regions of America. No clinical trials have been carried out. The health benefits of sweet potato; This competition is now closed. (21), Some scientists have also found that anthocyanin fractions help prevent cells mutating. Purple sweet potatoes (Ipomoea batatas Lam) are a direct relative of the well-known orange sweet potato and come from the same family. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Sweet potatoes with purple flesh are from the same family as regular sweet potatoes. Ana has many years of experience in clinical research and health advising. Such studies should not be interpreted as supportive of any health benefit. Mashed purple sweet potato recipe. You can also steam or boil purple sweet potatoes to add nutrients, fiber, and color to your meals. Increase in time to clot formation (prothrombin time, partial thromboplastin time, thrombin time). 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