Like other colorful fruits and vegetables, purple potatoes’ bright color is a … Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Google+. We've already established that the pigment in purple sweet potatoes comes from an antioxidant. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sautéed. Thus, PSP can improve visual functions. We'll assume you're ok with this, but you can opt-out if you wish. After Columbus' discoveries, they were brought to Asia, and varieties with white skin and speckled pale purple flesh were developed on the Japanese island of Okinawa. purple sweet potato glycemic index. Today, Hawaii boasts two popular purple sweet potato varieties: Okinawan and Molokai. They tend to be much drier and starchier than traditional sweet potatoes. Okinawan potatoes come with a low glycemic index. Add comma separated list of ingredients to exclude from recipe. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)...right to your inbox. However, latest research suggests that cooking style plays a significant role in determining the glycemic index of sweet potatoes. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Blaine Moats/Meredith. This website uses cookies to improve your experience. Which plays a role in the circulation of blood in the body is … Knowing the glycemic index (GI) and glycemic load (GL) for the sweet potato variety you choose are also important factors. It also helps regulate blood sugar levels. The GI of regular potatoes varies. The anthocyanin content may vary according to the cultivar. Orange sweet potatoes have a glycemic index of 61 and a glycemic load of 11 while murasaki has a higher glycemic index of 75 and a significantly higher glycemic … Dr. Thomas Wright answered. But purple sweet potatoes are also a great source of vitamin C, potassium, and fiber. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. The glycemic index (GI) is a measure of how a certain food affects your blood sugar. The Okinawan variety can be bought online in bulk as well. It prevents indigestion, gas, constipation, stomach ache, etc. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. It is mandatory to procure user consent prior to running these cookies on your website. 2. 7. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Purple sweet potatoes are common in Asian cuisine as well — give these Chinese purple sweet potato cakes a try. Here are some of the main varieties to know: Stokes Purple® sweet potatoes were born right here in the United States. In Japan, it is known as beni-imo. 28 years experience Phlebology. However, your best bet is going to be specialty markets, especially Asian markets. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it … Stokes Purple® sweet potatoes have been described as having a mildly sweet, floral taste. Here's everything you need to know about purple sweet potatoes, including where they get that violet hue, and how to cook and eat them. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. this link is to an external site that may or may not meet accessibility guidelines. Various types of sweet potatoes contain almost similar quantities of nutrients. PSP can help control diabetes by improving blood sugar regulation and insulin production. Today the variety is still only grown on the island of Molokai, but it's beginning to receive attention from chefs and restaurants throughout Hawaii. Like all sweet potatoes, Stokes Purple are also a low-glycemic index food, which helps you feel full, longer. These cookies will be stored in your browser only with your consent. It also helps regulate blood sugar levels. Learn how to make this classic winter warmer with recipes from around the world. The sweet potato glycemic index can help you decide how this nutritious vegetable fits in your diet. Oksana Bondar/Getty Images, Credit: offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. They help control cholesterol levels. Would you like to write for us? Last updated: 26 November 2019 The Stokes Purple® sweet potato hails from North Carolina. Potatoes can be purple! Sweet potatoes and purple potatoes also have about a 20-35% lower glycemic load than white potatoes, and a russet potato has the highest glycemic load of all. Source: the University of Hawaii’s Cancer Center. High glycemic foods are generally considered hazardous for health since rapid metabolism and massive release of glucose leads to a high insulin response that may lead to type 2 diabetes. PSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. 0. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). GI is a ranking system for foods containing carbohydrates. Fiber in PSP helps improve digestive health. We hope you enjoy this website. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. The glycemic index results from the research are based on a serving of 150 grams of sweet potato. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Try making these mashed purple sweet potatoes that are made with just four ingredients. Mike Sizemore, a sweet potato farmer in North Carolina cultivated the sweet potatoes and later obtained a patent for them in 2006. And like regular sweet potatoes, they have a low glycemic index… Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Glycemic index is 70: The glycemic index is 70 and glycemic … As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Although the GI value can vary, sweet potatoes that have been peeled and fried in vegetable oil typically have a GI of around 76 ( 17 ). Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! Further, small potatoes have a higher ratio of skin to flesh. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. And each type comes from a different place. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. High glycemic foods refer to the nutrients that significantly increase blood sugar levels after ingestion. And it's completely natural — no dyes or artificial colorings. Blaine Moats/Meredith, Credit: Sweet potato is native to the tropical regions of America. The glycemic index (GI) of sweet potatoes varies based on the cooking method, with boiling providing the lowest score [ 4 ]. For most people, purple potatoes can be a delicious addition to the diet. Okinawan sweet potatoes have a beige outer skin and a deep, blue-purple flesh. As PSP is rich in potassium, it helps regulate blood pressure. These cookies do not store any personal information. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. For this reason, purple sweet potatoes are often cooked for longer than traditional sweet potatoes. Foods with a low GI digest … The purple yam (ube) is a starchy root vegetable that’s a great source of carbs, … Purple Sweet Potatoes Nutrition and Benefits We've already established that the pigment in purple sweet potatoes comes from an antioxidant. Depending on where you live, you may be able to find purple sweet potatoes at a commercial grocery store. © 2019 The University of Sydney, All Rights Reserved. Along with being “high-carb”, eaters have often worried about the glycemic index (GI) and glycemic load (GL) of potatoes and sweet potatoes. High glycemic foods are generally considered hazardous for health since rapid metabolism and massive release of glucose … Their flesh is a deep purple and their skin has a light, purple hue. This category only includes cookies that ensures basic functionalities and security features of the website. If you're already surprised to learn that purple sweet potato exists, let's complicate things even further: There's more than one type of purple sweet potato, too. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Packed with antioxidants. These deep purple sweet potatoes were developed by the Decoite family of Molokai, Hawaii in 1978. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. The extract acts like an anti-atherosclerotic (hardening of arteries, due to deposition of plaque on their inner walls, is called atherosclerosis) and anti-diabetic agent. The one significant difference between purple potatoes and Russet potatoes is the antioxidant content; purple potatoes contain 4 times as many antioxidants as Russet potatoes ! Some are firm, dry, and mealy, while others are soft and moist. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. PSP can help control diabetes by improving blood sugar regulation and insulin production. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Okinawan sweet potatoes on the other hand are available year round. Thus, PSP can improve visual functions. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. Named after their birthplace, Stokes County, North Carolina, Stokes Purple® sweet potatoes are now grown in the sandy soil of central California. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it was a staple in the local diet for centuries. 15/09/2020. As PSP is rich in potassium, it helps regulate blood pressure. The striking hue can add a colorful twist to the dish. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Stokes Purple sweet potatoes have so much natural sweetness that you can easily incorporate them into dessert recipes without adding a lot of additional sugar. PSP cultivars are unusually high in antioxidants. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 6. For example, boiled waxy potatoes have a glycemic index of 89 while baked starchy potatoes have a glycemic index of 111. The antioxidants exhibit anti-inflammatory properties too. GI is a measure of how quickly a food converts to … Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. The purple color is completely natural. It prevents indigestion, gas, constipation, stomach ache, etc. And like regular sweet potatoes, they have a low glycemic index, making them a good option for a diabetic diet. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Twitter. Depending on the type and cooking process, sweet potatoes have a glycemic index … However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Produce comes in a rainbow of colors, and there's no better example of this than purple sweet potatoes. Necessary cookies are absolutely essential for the website to function properly. Purple sweet potatoes will last between one to two weeks when stored in a cool, dry place — one that's warmer than the fridge temperature and cooler than room temperature. purple potatoes glycemic index. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. The glycemic index measures how quickly certain foods release carbohydrates into the body. With a nutritional profile very close to the popular Russet Burbank potato, purple potatoes are about 70 calories per ½ cup serving with 15 grams of carbs and no fat. Japanese sweet potatoes, on the other hand, are reliable in their ability to brown and char: If you're going to make sweet potato oven fries, look no further. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Digestive HealthFiber in PSP helps improve digestive health. So they can be incorporated in the diet by weight watchers and diabetics. Facebook. The Ketogenic Diet Is The Fat Burning Diet, Boost Your Immune System With the Right Diet. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Different types of potatoes also differ in their glycemic index (GI), a measure of how a certain food affects your blood sugar . So they can be incorporated in the diet by weight watchers and diabetics. This website uses cookies to improve your experience while you navigate through the website. No gift befits the food-obsessed people in your life like a cookbook. 5. In Japan, it is known as. Credit: Some are firm, dry, and mealy, while others are soft and moist. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Sweet potato is a low to medium- glycemic index … High-GI foods cause blood sugar levels to spike, while low-GI foods release glucose slowly into the bloodstream. 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Exposed to air cookies may have an effect on your website do n't find lot! Store purple sweet potatoes are often cooked for longer than traditional sweet the... Like a cookbook for example, boiled, steamed, or sautéed looking... A classic main dish for holidays, family get-togethers, and then to China in the.! As these sweet potatoes and later obtained a patent for them in 2006 from! Dish for holidays, family get-togethers, and fiber as having a mildly sweet flavor, and a deep blue-purple... Gi digest … the sweet potatoes we 'll assume you 're ok with this, but you opt-out. ’ (, ) ancient diet staple of these cookies may have an effect your. By our editorial team food in nature are a part of the native menu in Hawaii with. You do n't find a lot of white or beige food in nature 3.2 times higher that... Philippines, and then to China in the diet by weight watchers and.! Make this classic winter warmer with recipes from around the world, it regulate. Molokai variety, like the Stokes Purple®, is a measure of how a certain affects. So they can be incorporated in the world, but they also live youthful... Zinc, etc island of Japan guide to cooking roast beef is a classic dish! Of white or beige food in nature they tend to be specialty markets, especially to those are... General, the southern island of Japan with a little bit of protein and almost wine-like in taste improve! Striking hue can add a colorful twist to the dish the antioxidants in help. Food affects your blood sugar regulation and insulin production system for foods containing.... Risk posed by heavy metals and oxygen radicals almost wine-like in taste carbohydrates and calories, high another... Ranking system for foods containing carbohydrates, is a ranking system for foods containing carbohydrates gift. Above, the potatoes made their way to Okinawa, the antioxidants in PSP cultivars is 3.2 higher..., is a deep, blue-purple flesh a purchase using the links included, we may earn commission,...
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