Purple sweet potatoes are great for weight loss and even their flour can benefit those with high blood pressure.
Purple sweet potatoes belong to a perennial herbaceous vine species, characterized by heart-shaped or lobed leaves. The tubers are elongated, with a smooth skin that is purple (though they can also be black, brown, white, or yellow) and come in hundreds of different varieties.
Depending on the variety, the tubers can vary in size, sweetness, and aroma. The Japanese purple sweet potato is widely cultivated in the districts of Tam Binh and Binh Tan in Vinh Long Province.
However, many enthusiasts prefer the color of purple sweet potatoes but find them less appealing to eat due to their milder flavor compared to yellow sweet potatoes.
Purple sweet potatoes are considered a common food but have many wonderful benefits.
Ms. Thu Huong (Tam Trinh, Hanoi) mentioned that among the various types of sweet potatoes, she prefers the Japanese yellow sweet potato for its rich sweetness and firm texture. Purple sweet potatoes have a bland taste and are often used for cooking or as food coloring.
Not only Ms. Huong, but many people share the sentiment that they prefer yellow sweet potatoes over purple ones. However, nutrition experts highlight that purple sweet potatoes have many surprising benefits.
Dr. Nguyen Viet Hoang, former Deputy Director of Tue Tinh Hospital in Hanoi, stated that while purple sweet potatoes are considered a common food, they possess many remarkable values. They are excellent for weight loss and even their flour can help those with high blood pressure.
100 grams of fresh purple sweet potato contains 68 grams of water, 11 grams when dried, 0.2 grams of fresh lipids, 0.5 grams when dried, 4 grams of fresh glucides, 0 grams when dried, 24.5 grams of fresh starch, and 1.3 grams of fresh fiber, increasing to 3.6 grams when dried.
Minerals include 34 mg of fresh calcium and 49.4 mg of fresh phosphorus. Vitamin precursors include 0.3 mg of Vitamin A (Caroten), 0.05 mg of fresh B1, 0.05 mg of fresh B2, 0.6 mg of fresh PP, and 23 mg of fresh Vitamin C. Amino acids include Arginine 2.9; Methionine 1.7; Histidine 1.4; Threonine 3.8; Lysine 1.3; Leucine 4.8; Tryptophan 1.8; Isoleucine 3.6; Phenylalanine 4.33; and Valine 5.6.
Scientists from the University of Scranton (USA) noted that the effect of purple sweet potatoes on blood pressure, while small, is sufficient to reduce the risk of cardiovascular diseases.
According to New Kerala news agency, this is the first study on the impact of consuming purple sweet potatoes on blood pressure in humans. Participants, all of whom were overweight and hypertensive, were compared with another group that did not eat sweet potatoes. The results showed that the group consuming purple sweet potatoes had reduced blood pressure, both systolic and diastolic.
Dr. CKI Nguyen Tran Nhu Thuy from University of Medicine and Pharmacy Hospital in Ho Chi Minh City, Campus 3, stated that purple sweet potatoes are rich in beta-carotene, Vitamin B1, Vitamin C, calcium, magnesium, and contain many antioxidants. The skin of the sweet potato is high in anthocyanins, which have various beneficial effects such as cancer prevention, detoxification, anti-aging, improving blood flow to the brain, benefiting the central nervous system, enhancing memory, and preventing forgetfulness.
Eating sweet potatoes twice a week can help keep the skin soft due to their high content of beneficial vitamins, minerals, and fiber. You can also enjoy mashed purple sweet potatoes mixed with yogurt as a facial mask.
The best time to eat is at lunch; about 100g is most beneficial for the digestive system.
Purple sweet potatoes are rich in vitamins and high in trace elements, with low fat and sugar content, making them very beneficial for people with diabetes. The best way to consume them is at lunch; about 100 grams is most beneficial for the digestive system and good for diabetics.
According to Dr. Thuy, eating purple sweet potatoes instead of yellow or white ones, although the starch can raise blood sugar levels, results in a lower increase compared to the starch in the other varieties.
When preparing purple sweet potatoes, you can boil, fry, or make smoothies (blend steamed purple sweet potatoes with fresh milk or yogurt). However, it is advisable to limit fried dishes as excessive oil is not good for health.
Nonetheless, Dr. Thuy cautions against overeating, as this can lead to the digestive system producing large amounts of carbon dioxide (CO2), causing bloating and belching.
It is also advisable to avoid eating too much when hungry or consuming only sweet potatoes, and not to eat them at night. Sweet potatoes can stimulate gastric acid secretion, leading to discomfort in the stomach and potentially causing acid reflux, especially in those with weak stomachs or the elderly with poor digestion. This can result in bloating, and combined with lower metabolic rates at night, can lead to difficulty in digestion and insomnia.
