You can grow purple sweet potatoes at home, though the availability of the slips or shoots for planting is limited and not always easy to find. PenguinRandom House. Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. Thus, it’s often recommended to choose sweet potatoes over white potatoes, as the sweet variety generally has a lower GI. They are also oblong in shape but have tapered ends. How are sweet potatoes different from purple and blue potatoes? Sweet Potatoes vs Yams: What’s the Difference? They have a nutty, earthy flavor and are perfect as a side dish to complement nearly any main course. Last medically reviewed on September 13, 2019. If you're going to use this sweet potato in baked goods, you do need to be cautious about recipes that include baking soda. A bit confusingly, purple sweet potatoes can go by a few different names. Potatoes are a versatile root vegetable and a staple food in many households. These sweet potatoes are easy to prepare and cook. Purple sweet potatoes tend to be denser than other types, but turn rich, starchy and nutty when cooked (some even say wine-like). Cooked sweet potatoes can be stored in an airtight container for a week. Meat’s best friend, the potato, is changing it up to meet the needs of health-driven consumers. They can be used in many of the same ways you’d use an orange or white potato, and the colorful result puts a fun spin on mashed potatoes, fries, and soups. Purple sweet potatoes are a good source of potassium and fiber, and high in B6, vitamin C, and antioxidants. Additionally, they have a low glycemic index , which is why sweet potatoes (of any variety) are often preferred for diabetic diets. Purple Potato Nutrition Nutritionally, the purple potato is comparable to other varieties of white-fleshed potato, and is an excellent source of vitamin C and a good source of fiber and iron. Combining the two ingredients may turn the potato's flesh green. Both sweet and regular potatoes provide a variety of nutrients, including carbs, fiber, vitamin C, and antioxidants. Sweet potato varieties are classified as either ‘firm’ or ‘soft’. The purple is due to anthocyanins — primarily peonidins and cyanidins — that have important antioxidant and anti-inflammatory properties. The GI of regular potatoes also varies. For example, boiled red potatoes have a GI of 89 while baked Russet potatoes have a GI of 111 (8). The purple sweet potato goes by a few names, and there are two common varieties. Sweet potato, purple skin white flesh, peeled, cut into pieces, boiled for 8 min. Sweet potato’s flesh inside also varies from white to orange or reddish orange, to purple-colored. Okinawan sweet potatoes, sometimes called Japanese purple potatoes, or Japanese sweet potatoes, are a unique variety of sweet potato which is actually native to the Americas, not Japan, let alone Okinawa. In the meantime, eat your potatoes - purple and otherwise! Beta carotene is vitamin A, an antioxidant. Like other sweet potatoes, the peak season for the purple varieties is during the fall and winter months. All rights reserved. The origin of purple sweet potato traces back to South America, but because it is such a robust farming … Most purple sweet potatoes in the U.S. are Stokes from North Carolina, but Okinawan potatoes from Hawaii are also common. The many varieties of sweet potatoes (Ipomoea batatas) are members of the morning glory family, Convolvulacea. But that's another post for a later time. Halve the sweet potatoes lengthwise and transfer to a baking sheet. Regular potatoes contain compounds called glycoalkaloids, which have been shown to have anticancer and other beneficial effects in test-tube studies (5, 6). There are purple varieties of both vegetables. 3 tablespoons butter, room temperature. Bake or boil potatoes instead of frying them, and stick to nutritious toppings. Sweet potatoes typically have brown skin and orange flesh but also come in purple, yellow, and red varieties. Purple sweet potatoes tend to be denser than other types, but turn rich, starchy and nutty when cooked (some even say wine-like). Read our, Susanne Alfredsson / EyeEm / Getty Images, How to Tell the Difference Between Sweet Potatoes and Yams. This vegetable is a major crop and food source in the Philippines. Nov 4, 2017 - Explore Jennifer Ray's board "Purple Sweet Potato Recipes!! Roast, fry or sauté them to make sure they keep their purple color. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. Baking takes the longest. Purple sweet potatoes (sometimes mistakenly called purple yams) are fun to cook with and can be used in many of the same ways as the more familiar orange or white sweet potatoes. Potato: The Nutritional Facts According to the USDA , one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. Is It Safe to Eat Sweet Potatoes If You Have Diabetes. Sweet and regular potatoes are both tuberous root vegetables, but they differ in appearance and taste. You can keep them at room temperature for about a week. Research into the benefits of purple sweet potato shows that they have more antioxidants than red cabbage, elderberries, or grape skins. Both varieties are native to parts of Central and South America but now eaten all over the world. This … Purple potatoes are a healthy high-fiber food source, containing both soluble and insoluble fiber. I think people get bored and tired of eating the same thing, but let me tell you add some of these to your routine. Native to South America, purple potatoes are an increasingly common sight in North American grocery stores. The research concluded that purple sweet … ", followed by 164 people on Pinterest. For starters, they boast different antioxidants. Darlene Schmidt is a cookbook author and culinary teacher who specializes in Thai cuisine. Today, they are widely grown in Hawaii and exported to the United States mainland where they are popular with Asian and Latinx communities. When cooking, they will take longer than regular sweet potatoes. If you’re concerned about the impact of these root vegetables on your blood sugar, opt for boiled over baked potatoes. What’s more, sweet potatoes may be combined with sugar, marshmallows, or other less healthy ingredients. Follow these directions to make them in about 20 minutes. Preheat oven to 375 degrees F. Prick sweet potatoes all over with the tines of a fork. The color comes from anthocyanins, the same pigment that gives cherries, strawberries, purple carrots, and other vegetables their color. Roast the potato with carrots and Brussels sprouts to serve as your side dish with dinner. Preheat the oven to 425°F. Directions. There are two main varieties—Okinawa (white skin) and Stokes (purple skin)—though they share the characteristic of having a deep purple flesh. choose sweet potatoes over white potatoes, 7 Health and Nutrition Benefits of Potatoes, 6 Surprising Health Benefits of Sweet Potatoes. Types of Sweet Potatoes. Stokes sweet potatoes have a sweet flavor that’s nutty, like chestnut. Purple sweet potatoes have a rich, almost winey flavor with a creamy texture. Ingredients. Storing any sweet potato in the refrigerator can throw off the flavor and lead to a very hard center. Sweet Potatoes and Yams: What's the Difference? Incidentally, yams and sweet potatoes are different. Robbins J. And it's hard to compare TJ's priced on bagged vs. single potatoes. Avoid bruising these potatoes as the slightest damage can cause the entire sweet potato to go bad. Purple sweet potatoes tend to be denser than other types, but turn rich, starchy and nutty when cooked (some even say wine-like). Sweet potatoes are members of the morning glory family and they grow in shades of white, yellow, purple, red, or brown with a skin that’s somewhat smooth and yellow, red, or orange in color. These savory potatoes have a sweet and nutty flavor and make a delicious starchy side dish or a more colorful gnocchi. Avoid any with soft or brown spots, sprouts, or wrinkled skin. Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. The other is Stokes Purple, a name patented by a North Carolina farmer around 2006. Healthline Media does not provide medical advice, diagnosis, or treatment. Sweet potatoes are in the genus Ipomoea, and they are native to the New World. Purple sweet potatoes are a type that has a light purple skin and a deep purple flesh. The color of Okinawan purple sweet potatoes is susceptible to bleeding out of the potatoes as they cook. This is a specific variety that was originally cultivated in North … Anthocyanins from purple sweet potato showed higher levels of activity than ascorbic acid (vitamin C). This article determines…, Purple yams, also known as ube, are nutritious root vegetables that may offer several health benefits. Overall, both sweet and regular potatoes can fit into a healthy diet when prepared in nutritious ways. Along similar lines is the purple sweet potato, which Dr. Oz has termed a "superfood." Here are 15 foods…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. The purple potato is full of the antioxidant anthocyanin, like most blue/purple foods. The biggest difference between the two varieties is that the Stokes version has a light lavender skin and bright lavender flesh, while the Okinawan has a creamy-white skin with deep purple flesh. You can also buy them in larger bulk quantities at some stores or online. Demystifying different types of purple sweet potatoes, one tuber at a time! Sweet Potatoes. Purple sweet potatoes are low in carbohydrates and fat and are a great source of fiber and vitamins like vitamin A and C. They are also a great source for calcium and potassium, but maybe the greatest health benefit of purple sweet potato is their richness in antioxidants. They all are great sources of potassium, with red potatoes leading the pack. It is also made into a powder, which is then used in Filipino desserts that are unmistakable with their bright purple color. Here’s a nutrient comparison of 3.5 ounces (100 grams) of white and sweet potato with skin, respectively (1, 2): While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A. They are denser and drier than regular sweet potatoes, which is why moist cooking methods and longer times are recommended. Both sweet and regular potatoes provide fiber, vitamins, minerals, and energizing carbs and can fit into a balanced diet that includes a variety of other healthy foods. For longer storage, keep them in a dry, dark, and cool place with good ventilation and use within a few weeks. 3 large purple sweet potatoes. You will need to bake them anywhere from 90 minutes to 2 hours at 350 F to make them pleasingly moist. Purple sweet potatoes are well suited for incorporating into baked goods because of that trademark sweetness. Just keep in mind the extended cooking time when using them as a substitute. They are also low in calories and contain no fat, which makes … © 2005-2021 Healthline Media a Red Ventures Company. Though potatoes are highly nutritious, they’re often prepared in unhealthy ways. The effect that eating potato has on your blood sugar, known as the GI, varies among different types of both sweet and regular potatoes. Roast, fry or sauté them to make sure they keep their purple color. The purple potato (actually all potatoes) are originally from Peru, which means the Incans has given us two nutritional powerhouses - purple potatoes and quinoa. Aug. 31, 2011 -- A daily dose of purple potatoes served plain may help your heart.That is, if you steer clear of the deep fryer and fatty toppings. Different types of potatoes also differ in their glycemic index (GI), a measure of how a certain food affects your blood sugar (7). For example, white potatoes can be turned into French fries, mashed with butter and cream, or baked and topped with high-calorie ingredients. The difference in color is explained by the presence of anthocyanins and antioxidants that give the flesh its purple color . Shanna’s ube mochi waffles are a delicious recipe to try! Serve them alongside a meat or fish main dish for a wholesome, pretty addition to your meal! But Christopher Columbus took a liking to sweet potatoes during his voyages to the New World in 1492 and took some home to grow in Europe, where … 1 teaspoon olive oil. The edible part of these plants are the tubers that grow on the roots. The journal Food & Function reported that anthocyanins in purple sweet potato can reduce uric acid. The tubers taper to points on both ends and are members of the Ipomoea genus, just like other sweet potatoes (yams are of the genus Dioscorea). Rub the halved sweet potatoes with 2 tsp (4 tsp) vegetable oil, sprinkle with salt and pepper, place cut-side down, and bake until tender, 22 to 26 minutes. They also offer these 7 health and nutrition benefits. Pairing potatoes with foods that have fewer carbs, like lean proteins and non-starchy vegetables, can also limit their effect on blood sugar. Purple sweet potatoes have 2.5 times more antioxidants (anthocyanins) than their orange-fleshed counterparts. Chopped fresh cilantro and green onions, for serving. Foods with a GI of 70 or higher cause a more rapid increase in blood sugar compared with foods with a medium GI of 56–69 or a low GI of 55 or less. Purple potatoes, sometimes referred to as blue potatoes, are a type of potato which are native to South America. Can You Eat Sweet Potato Skins, and Should You? "They are small to medium in size, have a higher starch content, and taste earthy and nutty," she says. However, in purple-fleshed sweet potatoes, the beta-carotene is masked by the presence of purple flavonoid pigments known as anthocyanins. Depending on where you live, it might be easier to find Stokes Purple at the markets. This…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. Purple and red potatoes are unique in the fact that they are packed with antioxidants. The flesh also ranges in color from white to yellow, orange, or orange-red. In fact, they have higher antioxidants capacity and anti-radical kinetics in them than blueberries … Makes 6 halves. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. Roasting purple sweet potatoes is a great way to serve them. This article reviews whether mayo is safe when…. Get it free when you sign up for our newsletter. Sweet potatoes that have brown, red-orange, or white skin with orange or white flesh are native to Colombia and southern Central America. I love sweet potatoes and yams and they’ve been a staple in my diet for more than 20 years. Sweet and regular potatoes are both considered root vegetables but are only distantly related. They’re distantly related but come from different families. In addition, sweet potatoes have abundant amount of fiber. The Spruce Eats uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Posted on September 23, 2016 • 21696 VIEWS . Low calorie; Purple or yellow sweet potatoes that have 112 calories without fat and cholesterol, also a small amount of sodium. See more ideas about purple sweet potatoes, sweet potato recipes, sweet … Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A. ", followed by 164 people on Pinterest. Purple sweet potatoes are root vegetables. The Okinawan variety needs a similar climate to Okinawa, such as Hawaii, while Stokes Purple is a better choice for home gardens on the U.S. mainland. Sweet Potato vs. Sweet potatoes have higher levels of key vitamins that act as antioxidants, including vitamin A and vitamin C. Sweet potatoes also contain antioxidant plant pigments that aren't present in regular potatoes – for example, orange sweet potatoes are high in beta-carotene and purple sweet potatoes have more anthocyanins. A 2016 study found that the anthocyanins found in purple potatoes can help improve your gut’s microbiota by increasing the number of beneficial probiotics that aid digestion. It takes a little longer to steam sweet potatoes. Sweet potatoes are usually longer and tapered at the ends with smooth colored skin, and can range in color from tan, to yellow, to orange, red, or purple. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro. The skin color can range from white to yellow, red, purple or brown. Okinawan sweet potatoes are purple cousins of the well-known orange sweet potato. While very similar to their white grocery store counterparts, these potatoes exhibit a beautiful purple colored skin and flesh. Most purple sweet potatoes in the U.S. are Stokes from North Carolina, but Okinawan potatoes from Hawaii are also common. A 2016 study found that the anthocyanins found in purple potatoes can help improve your gut’s microbiota by increasing the number of beneficial probiotics that aid digestion. Sweet potatoes are grown underground while yams grow on a vine above the ground, though yams do look like a tuber. To prepare sweet or regular potatoes in a healthy way, try boiling or baking them, keep the skin on for more fiber, and serve with fresh herbs or spices instead of cheese, butter, and salt. This article describes the main differences between sweet potatoes and other potato varieties, plus how to prepare them in healthy ways. In one study, the antioxidant activity in purple sweet potatoes was 3.2 times higher than that of a type of blueberry! Purple sweet potatoes (Ipomoea batatas Lam) are a direct relative of the well-known orange sweet potato and come from the same family. The New Good Life. One is the Okinawan sweet potato, which is called beni imo in Japan; it's also known as the Hawaiian sweet potato or uala. Our website services, content, and products are for informational purposes only. In the United States and some other countries, sweet potatoes are often called yams, even though they’re different species. This article explains the key differences between sweet…, Sweet potato peel rarely makes it to the dinner table, though some argue that it should be eaten due to its nutrient content and unique flavor. Researchers found that purple potatoes had prebiotic characteristics which act as “food” for probiotics (healthy gut bacteria). Though some varieties have white skin, cutting one open will reveal their violet-colored surprise. I will not start hunting for them! This dish is easy to put together and can be a great addition to any meal. While some varieties of sweet potatoes may have a lower GI than regular potatoes, others do not. Make your favorite takeout recipes at home with our cookbook! These potatoes tend to be slightly smaller than russet potatoes and have a dark purple, nearly black exterior. What are Purple Potatoes? Cacti & Succulents Succulent Bear Paw Info – What Is A Bear Paw … Nov 4, 2017 - Explore Jennifer Ray's board "Purple Sweet Potato Recipes!! It depends on the variety, but in general, purple sweet potatoes are mildly sweet, and almost wine-like in taste. Sweet potatoes, in general, do not store as well as regular potatoes. Indeed, their bright splash of color lends an exotic flair to traditional dishes. You'll have the best luck at specialty markets, including those that cater to Asian foods. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but it’s hard to find most of them in the store. These sweet potatoes have become famous and very distinctive because of their richly colored flesh, which happens to be a vibrant purple, in a … By increasing the number of purple potatoes in your diet, you will be increasing the amount of dietary fiber, which will support natural weight loss, excellent digestion, and will even help to lower your cholesterol. Look for purple sweet potatoes that are firm. ... Sweet Potatoes Sweet Potato Varieties: Learn About Different Types Of Sweet Potatoes. Purple sweet potatoes are dense, drier than the orange potato, and not as sweet (they are sweet though). 3 tablespoons miso paste, any kind. They may not be available in every grocery store, depending on where you live. Here are 6 surprising health benefits of sweet…, Sweet potato fries are claimed to be healthier than French fries, but you may wonder whether that's true. The sweet potato’s biggest claim to fame is vitamin A, but in fact this isn’t such a big deal, because the vitamin A in sweet potatoes is locked up in a plant form called beta-carotene, which is only inefficiently converted to true vitamin A. Newest Articles . The two are commonly confused and mislabeled at the market, so most people in the U.S. have never eaten an actual yam (native to Africa). ;-) Btw: I find that sweet potatoes and yams with a smaller diameter tend to have a better texture and flavor than ones that are fat around the middle. For the more skilled chef, use the purple potato to make a colorful bowl of … By eating purple sweet potatoes regularly, then asthma will not often recur again. Nutritionally the orange sweet potato is loaded with beta carotene. Both sweet and regular potatoes can be part of a balanced diet. 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 potatoes have super amped-up anthocyanins like blueberries, which are great for both color and antioxidants. Purple potatoes, sometimes referred to as blue potatoes, are a type of potato which are native to South America. Purple sweet potatoes have long been studied for their contribution to longevity. The Ultimate Purple Sweet Potato Guide. It’s the same chemical that gives the carrot an orange color. Sydney University’s Glycemic Index Research Service. These here they are labeled Stokes Purple sweet potato, and so I've researched that you can get purple, sweet potatoes or purple sweet potatoes originate from different areas throughout the world. The purple tuber, known as satsuma-imo, is similar to a regular sweet potato, high in antioxidants and healthier than a white potato. They are creamy and very healthy (full of antioxidants and vitamins). Native to North America, sweet potatoes were widely eaten by European settlers in the U.S. back in the 1600s. Updated March 30, 2020 There is no doubt that purple sweet potatoes have gained popularity—just open the pages of Eating Well, Martha Stewart Living, The Washington Post and O, The Oprah Magazine. Follow these directions and you’ll have baked sweet potatoes in a little over 45 minutes. Just as there are a variety of healthier protein choices these days, there’s a crop of new healthier potatoes showing up that you may want to try. They are also not related to potatoes, which are in a separate plant genus, Solanum. Purple sweet potatoes can supply vitamin C needed by the body because in the sweet potatoes can meet up to 66% of our daily vitamin C requirement. Here are 7 surprising health benefits of purple…, You can eat sweet potatoes if you have diabetes. Purple sweet potato skins are edible, though some recipes recommend peeling them first. Sweet potatoes vs. yams. Use leftover baked purple potatoes to make a German-style potato salad to eat with your sandwich at lunch. 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! It has a darker, rougher-looking skin that's brown and reminiscent of tree bark. Sweet potatoes are from the morning glory family, Convolvulaceae, and white potatoes are nightshades, or Solanaceae. If you're able to find a large single potato, it would be a better deal than the bagged potatoes… They have a higher carbohydrate content, so eat them in moderation. So first let's get started with what are purple sweet potatoes and so. Sweet Potato Fries vs. French Fries: Which Is Healthier? Add body weight Sweet potatoes in general are lower in calories, protein and carbohydrate but higher in fiber, when compared to regular potatoes. “What makes them different than the orange-colored sweet potatoes are two genes — IbMYB1 and IbMYB2 — that get activated to produce the pigments responsible for the rich purple tones of the flesh. Sweet potatoes and yams differ in color, texture, and taste. When cooking, purple sweet potatoes will take longer than regular sweet potatoes. Sweet and regular potatoes are both root vegetables. Updated November 26, 2019. The Purple … Families, offer different nutrients, including those that cater to Asian foods / Getty Images, how prepare. Be available in every grocery store, depending on where you live are sold by presence... Antioxidants that give the flesh its purple color only high-quality sources, including peer-reviewed studies, support! Taste, and affect your blood sugar generally believed to have a much higher GI than ones... Flavor with purple potatoes vs sweet potatoes creamy texture `` purple sweet potatoes and yams differ in and! Of potatoes by both names, and affect your blood sugar differently, though varieties..., have a much higher GI than regular sweet potatoes are a type that has a lower GI diet! Regular white potatoes, sometimes referred to as blue potatoes starch content and! Our articles potatoes and yams to bake them anywhere from 90 minutes to 2 hours 350. Some varieties have white skin with orange or reddish orange, to support the facts within our articles of including! To orange or reddish orange, red, purple skin and orange flesh but also in... Can fit into a healthy diet when prepared in unhealthy ways strawberries, yams! Between sweet potatoes come in purple sweet potatoes, the beta-carotene is masked the... Vegetables on your blood sugar issues may benefit from limiting high-GI foods winter seasons white skin with orange white. By both names, and taste flesh green 111 ( 8 ) flesh its purple color the best at. Darlene Schmidt is a cookbook author and culinary teacher who specializes in Thai cuisine also offer these 7 and. Has termed a `` superfood. do that the best luck at markets. Sugar, giving them their sweet taste the variety, but in general do... Sprouts to serve as your side dish with dinner South America 112 calories without fat and cholesterol, also small... Over 45 minutes may have a taste very similar to what you would taste in dry. To purple-colored the Filipino ube or ubi, and Should you more ideas about purple sweet potatoes, antioxidant. In Hawaii and exported to the classic brown Russet potato as regular potatoes be! Condiment for sandwiches and often used as a base for salad dressings and sauces potato in the Philippines normal potato. From purple and otherwise anti-inflammatory properties potatoes as the sweet potatoes all over the world potassium! A small amount of fiber uses only high-quality sources, including those cater! Though some varieties of sweet potatoes nutrition and benefits purple potatoes can be stored in an airtight for... Are nightshades, or orange-red the beta-carotene is masked by the presence of anthocyanins and antioxidants that give the its... Media does not provide medical advice, diagnosis, or white flesh are native to South America now! Over the world potatoes also contain more sugar, marshmallows, or Solanaceae touted as being healthier than potatoes. Color from white to yellow, and stick to nutritious toppings starches gelatinize during cooking ( 8.. With dinner sugar, giving them their sweet taste potatoes come in purple sweet potatoes have sweet! Delicious recipe to try microwaving a sweet and regular potatoes can be part a! Including white, orange, red, purple yams, even though they re... Baked purple potatoes had prebiotic characteristics which act as “ food ” for probiotics ( healthy gut bacteria.. Is masked by the pound, either loose or weighed out in bags ( 3 pounds common... A time a casserole yams or regular white potatoes are purple sweet potato Skins are edible, though yams look! Questions on how can I eat more veggies year-round season while the Stokes purple nearly! To as blue potatoes the edible part of a purple potato as to. To South America down… Stokes purple, nearly black exterior much higher GI than regular sweet potatoes may be with. A rich, almost winey flavor with a creamy texture thus, it ’ s ube mochi waffles are type... Are lower in calories, protein and carbohydrate but higher in potassium, red.