Purple Sweet Potato Benefits And Its Side Effects

purple sweet potato benefits

Purple sweet potato benefits have a lot. Purple sweet potatoes are a good source of beta-carotene but are an even richer source of anthocyanin pigments, which act as antioxidants that can help reduce inflammation and boost your immune system. Purple sweet potatoes have about three times more anthocyanins than the average blueberry. Here we are going to discuss the benefits of purple sweet potato.

Purple Sweet Potato Benefits

Purple sweet potato is rich in antioxidants

Although regular sweet potatoes are a healthy food, purple sweet potatoes may be even better for you. Purple sweet potatoes have 2.5 times more antioxidants (anthocyanins) than their orange-fleshed counterparts.

Research into the benefits of purple sweet potatoes shows that they have more antioxidants than red cabbage, elderberries, or grape skins. Anthocyanins from purple sweet potato showed higher levels of activity than ascorbic acid (vitamin C).

Would it be possible to class purple sweet potatoes among the superfoods? For example, doctors from WebMD say that blueberries are a superfood because of their antioxidant content. However, research has revealed that purple sweet potatoes have 3.2 times more antioxidant activity than blueberries.

Purple sweet potato can help to lower blood pressure

One study involving adults with high blood pressure found that compounds in purple sweet potato helped reduce blood pressure. The subjects consumed 250 ml of purple sweet potato juice every day for 4 weeks. Researchers noted that systolic blood pressure was significantly lower at the end of the trial period.

Other studies have found that purple sweet potato with a high anthocyanin content had a positive effect in lowering hypertension. The results of many studies point to the good effect of purple sweet potato antioxidants in helping to lower blood pressure.

Purple sweet potato may boost cognitive function

Researchers have found that anthocyanins from purple-fleshed sweet potatoes reduce inflammation that affects cognitive performance. Purple sweet potato extracts have the potential to enhance memory function and positively affect the brain.

In one trial involving rats, researchers found that anthocyanins from purple sweet potatoes had a protective effect on brain activity. Anthocyanins helped the brain recover after a stroke by increasing certain proteins that repair damaged brain tissue.

Purple sweet potato can help improve digestive health

A 2016 study found that the nutritional content of purple sweet potatoes can help to improve your gut’s microbiota. Anthocyanins help to increase the number of beneficial probiotics and that helps with digestion. Researchers noted a higher concentration of Bifidobacterium and Lactobacillus probiotics after ingesting purple sweet potato.

The reason for the improvement in digestive health was due to the fact that purple sweet potato has prebiotic qualities which act as “food” for healthy gut bacteria (probiotics).

Consuming purple sweet potatoes can also be good if you suffer from chronic or acute digestive conditions. 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).

Purple sweet potato extracts may help prevent gout

Purple sweet potatoes can be good for you if you suffer from gout because they help to lower uric acid. The journal Food & Function reported that anthocyanins in purple sweet potato can reduce uric acid. The study involving mice found that purple sweet potato extracts significantly inhibited enzymes that affect uric acid levels. The research concluded that purple sweet potato has potential use as a functional food in anti-hyperuricemia remedies.

Purple sweet potato may assist in weight loss

If you are trying to lose weight, including purple sweet potato in your diet can help you shed extra pounds of fat. Consuming purple sweet potatoes can help with weight loss in 2 ways. First, the high fiber content of sweet potatoes helps to keep you feeling fuller for longer. Also, anthocyanins can help prevent fat from accumulating in your body.

For example, one study involving mice found that supplements containing purple sweet potato helped to prevent weight gain and fat accumulation. Scientists also observed that purple sweet potato helped to improve liver and kidney function and reduced the risk of obesity complications.

One study found that supplementing the diet with purple sweet potato anthocyanins helped to break down fat and prevent obesity.

Purple sweet potato may improve liver health

Compounds in purple sweet potato have a beneficial effect on your liver and can help prevent liver injury. According to the journal Food and Chemical Toxicology, extracts from purple sweet potato help to reduce tissue scarring on the liver. Sweet potato anthocyanins can help to improve the symptoms of liver fibrosis. The same journal reported that purple sweet potato compounds help to lower liver inflammation.

Consuming purple sweet potato leaves can also help protect your liver’s health. 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.

Purple sweet potato can slow down the aging process

In one study involving mice, scientists noted the benefits of purple sweet potato because its anthocyanins killed off free radicals in the body. Scientists noted that mice fed with purple sweet potato extracts aged less than the control group. The research also revealed that purple sweet potato has the potential to lower blood glucose and prevent tumors.

There are a number of beneficial foods that can help to prevent the visible signs of aging. If you are over 50, you should learn about what you should eat to avoid muscle loss due to aging.

Purple sweet potato is good for people with diabetes

Eating purple sweet potato can help manage symptoms of diabetes because its flavonoids can help lower blood glucose levels. One study involving diabetic rats found that consuming purple sweet potato extracts decreased blood fat levels and blood glucose levels. Other studies have found that anthocyanins from Ayamuraski sweet potatoes have a blood glucose-lowering effect.

Purple sweet potato has anti-cancer properties

Purple sweet potato is a functional vegetable that is rich in antioxidants that can help prevent the development and spread of cancer cells. One laboratory trial found that purple sweet potato anthocyanins can help prevent colorectal cancer by killing off malignant cells. Some scientists have also found that anthocyanin fractions help prevent cells from mutating.

The journal Oncology Reports published results of a study showing that purple sweet potato can help improve the outcomes of treatment for bladder cancer. Researchers also found that anthocyanins can help prevent bladder cancer. Of course, cancer is a complex disease and there is no one food that can cure it. However, incorporating antioxidant-rich foods into your diet can help to reduce your risk of certain cancers.

1 Medium Purple Sweet Potato Nutrition

  • 151 calories
  • 4 g protein
  • 0 g fat
  • 34 g carbohydrates
  • 3 g fiber
  • 943 mg potassium (20% Daily Value)
  • 22 mg vitamin C (24% Daily Value)

Purple Sweet Potato Side Effects

For most people, purple potatoes can be a delicious addition to the diet. However, they are relatively high in carbohydrates and calories, which can be an important consideration for certain groups.

Although the purple potatoes glycemic index is lower than regular potatoes, eating large amounts can still impact blood sugar levels.

Therefore, if you have diabetes, you should keep consumption in moderation to help promote blood sugar control.

Purple potatoes on the keto diet or other low-carb diets should also be limited. For best results, keep portion sizes small and pair with a variety of other non-starchy vegetables as part of a healthy diet.

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