7 best properties of purple sweet potato. Purple potatoes have bluish-purple rinds that are almost black. The meat is brilliant purple in color even after cooking. There are many varieties of purple potato. When compared to white potatoes Purple potatoes are denser and have a slightly more nutty and more flavorful texture.
Eating purple sweet potato is one of the easy ways to add color to your plate and get some great health benefits. And from now on are the 7 top properties of purple potato That your friends may never know before
1. Purple potato is rich in many nutrients.
Purple potatoes contain nutrients unlike any other in the Solanum tuberosum family, but the mineral content of purple potatoes differs depending on where it is grown. There has been a misconception that all the nutrients in purple are found in the skin. But actually in the meat it contains more than half of the nutrients ever.
100 grams of purple sweet potato, cooked and not peeled, contains the following nutrients:
- Calories: About 87 calories.
- Protein: 2 g
- Carbohydrates: 20 g
- Fiber: 3.3 grams
- Manganese: 6% of the recommended daily intake.
- Copper: 21% of the recommended daily intake.
- Iron: 2% of the recommended daily intake.
- Potassium: 8% of the recommended daily intake.
- Vitamin B6: 18% of the recommended daily intake.
- Vitamin C: 14% of the recommended daily intake.
And interestingly, every type of it contains more potassium than in a banana. In addition, 100 grams of it contains 3 grams of fiber in both the meat. And in the shell, it is also low in sodium.
2. Good for blood sugar levels
The Glycemic Index (GI), or the Glycemic Index, is used to measure which foods cause an increase in blood sugar levels. It has a value that varies from 0-100 and if it’s greater than 70 it is considered high.
Studies have shown that purple potatoes have a GI of 77, yellow potatoes have a GI of 81, and white potatoes have a GI of 98.
While other types of them affect blood sugar levels because they are high in carbohydrates. But purple potatoes have the least impact because they contain a large amount of phenolic compounds. This reduces the absorption of starch in the intestines, resulting in less impact on blood sugar levels.
The same results were obtained in animal experiments. The mice that had eaten purple potato had a higher glucose tolerance level. And have better blood sugar levels both in the short and long term.
3. Rich in antioxidants
And like all other colorful fruits and vegetables The bright color of purple is a sign that it is high in antioxidants and is 2-3 times more abundant in yellow and white potatoes. Antioxidants help protect cells from oxidative stress.
Purple potatoes are rich in anthocyanin. Which is an antioxidant that can be found in blueberries and ufabet blackberries. Exposure to large amounts of anthocyanins is beneficial for many aspects of health. Including improved cholesterol levels, improving eyesight and eye health, and reducing the likelihood of heart disease. Some cancers, including diabetes
In addition to being rich in anthocyanin and Purple potato also contains other antioxidants commonly found in potatoes:
- Vitamin C
- Polyphenol compounds such as caffeine, Scopolia, chlorogenic acid. And ferrulic acid
There was a study in 8 people who ate one meal that only contained purple potatoes. It was found to have increased levels of antioxidants in the blood and urine. But on the other hand, eating potatoes that have been translated into biscuits has lower antioxidants.
There is still another study in men. Each person ate 150g of different colored potatoes every day for 6 weeks, it was found that the group who ate only the purple potatoes had lower inflammation and lower DNA damage compared to the white potato group.