Poke a few holes into each potato with a fork or knife, and then bake in an oven preheated to 350-375 F (175-190 C) until a fork goes in easily (this takes approximately 45-90min – exact time depends on how large the potato is). Sweet and regular potatoes are both tuberous root vegetables, but they differ in appearance and taste. Purple sweet potatoes tend to be denser than other types, but turn rich, starchy and nutty when cooked (some even say wine-like). Today, they are widely grown in Hawaii and exported to the United States mainland where they are popular with Asian and Latinx communities. Look for purple sweet potatoes that are firm. Okinawan sweet potatoes enjoy a year-round season while the Stokes Purple variety is typically available from September through June. If you’re concerned about the impact of these root vegetables on your blood sugar, opt for boiled over baked potatoes. Sweet potatoes are from the morning glory family, Convolvulaceae, and white potatoes are nightshades, or Solanaceae. For example, white potatoes can be turned into French fries, mashed with butter and cream, or baked and topped with high-calorie ingredients. Purple Sweet Potato in Lau Lau Purple sweet potato is a popular ingredient in lau lau, a savory Hawaiian dish made of pork, butterfish, and vegetables (including cubes of purple sweet potato) wrapped in lu’au leaves and ti leaves. Regular potatoes come in shades of brown, yellow, and red and have white or yellow flesh. Another study found that compounds in purple sweet potato helped reduce blood pressure in adults suffering from hypertension. Sweet and regular potatoes are both root vegetables. Vitamins Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. Both sweet and regular potatoes provide a variety of nutrients, including carbs, fiber, vitamin C, and antioxidants. Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. 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. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. First, let’s back up. Potatoes may also affect your blood sugar differently, though this depends on the type, serving size, and other factors. Some people still think that purple sweet potatoes are the ‘villager’ food or the food for the people of the village. Purple sweet potato … In the United States and some other countries, sweet potatoes are often called yams, even though they’re different species. Nutritionally the orange sweet potato is loaded with beta carotene. We all know about potatoes, and how important they are for us as an important ingredient in our diet. Sweet potato, purple skin white flesh, peeled, cut into pieces, boiled for 8 min. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Though quite the interesting addition to the garden, perceived nutritional blue potato benefits are numerous. While you may be hard-pressed to find recipes that specifically call for purple sweet potatoes, they can work in nearly any recipe that uses regular sweet potatoes. Baked sweet potatoes tend to have a much higher GI than boiled ones because of how the starches gelatinize during cooking (8). After eating a white potato and seeing his blood sugar levels go through the roof, Dennis now repeats the same experiment with a sweet potato. 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 purple sweet potato has only been available commercially since 2006, and it has somewhat mysterious origins. Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. Defensin protein from sweet potato (Ipomoea batatas [L.] Lam ‘Tainong 57’) storage roots exhibits antioxidant activities in … The color comes from anthocyanins, the same pigment that gives cherries, strawberries, purple carrots, and other vegetables their color. There are two main varieties—Okinawa (white skin) and Stokes (purple skin)—though they share the characteristic of having a deep purple flesh. Pairing potatoes with foods that have fewer carbs, like lean proteins and non-starchy vegetables, can also limit their effect on blood sugar. The GI of regular potatoes also varies. 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. 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. Is It Safe to Eat Sweet Potatoes If You Have Diabetes. 15 Foods That Pack More Potassium Than a Banana. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. Sweet and regular potatoes are both considered root vegetables but are only distantly related. Sweet potatoes typically have brown skin and orange flesh but also come in purple, yellow, and red varieties. The history of Stokes purple is as bizarre as they are delicious. We believe both. Avoid any with soft or brown spots, sprouts, or wrinkled skin. Here are 7 surprising health benefits of purple…, You can eat sweet potatoes if you have diabetes. Darlene Schmidt is a cookbook author and culinary teacher who specializes in Thai cuisine. 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. Depending on the type and cooking process, sweet potatoes may have a GI of 44–94. The New Good Life. When cooking, they will take longer than regular sweet potatoes. 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. PNAS 110 no.6 (February 5, 2013): 1982–1983. If you're going to use this sweet potato in baked goods, you do need to be cautious about recipes that include baking soda. Purple sweet potatoes are root vegetables. Purple sweet potato is very delicious, even more delicious if it is eaten in warm conditions. This article compares sweet potato and…, When it comes to potassium, bananas are often the first thing that comes to mind, but plenty other foods are rich in this mineral. Depending on where you live, it might be easier to find Stokes Purple at the markets. purple sweet potato) is a versatile, flavorful, and healthy root veggie you can eat on its own or add to all sorts of baked goods. Our website services, content, and products are for informational purposes only. Purple sweet potato skins are edible, though some recipes recommend peeling them first. It's thought that caffeine's stimulating effects become less noticeable over time because your body becomes tolerant or less responsive to its effects. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. In Japan, sweet potatoes are the signature flavor of fall. 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. While some varieties of sweet potatoes may have a lower GI than regular potatoes, others do not. All rights reserved. Potato vine (Solanum laxum) and potato bush (Solanum rantonnetii) belong to the same family, which includes more than 1,400 species of plants worldwide. Purple sweet potato, also called ube (and pronounced ‘oo-bae’) is popular in the Philippines and used mainly in desserts. For starters, they boast different antioxidants. Here are 15 foods…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. However, how eating potato affects your blood sugar largely depends on the type of potato, portion size, and cooking method. This vegetable is a major crop and food source in the Philippines. 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. Ube (pronounced OO-beh) is available in concentrate form only, not as a fresh potato. Sweet potatoes typically have brown skin and orange flesh but also come in purple, yellow, and red varieties. Can You Eat Sweet Potato Skins, and Should You? 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. The bottom line: Ube (a.k.a. Roast, fry or sauté them to make sure they keep their purple color. They also offer these 7 health and nutrition benefits. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. When cooking, purple sweet potatoes will take longer than regular sweet potatoes. You'll have the best luck at specialty markets, including those that cater to Asian foods. Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. Purple sweet potatoes have a rich, almost winey flavor but are denser and drier than regular sweet potatoes. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. The trend started to spread when a Filipino restaurant in Brooklyn started selling gold-coated champagne doughnuts with purple jam inside for $100. Read our, Susanne Alfredsson / EyeEm / Getty Images, How to Tell the Difference Between Sweet Potatoes and Yams. Potato: The Nutritional Facts. PenguinRandom House. It is also made into a powder, which is then used in Filipino desserts that are unmistakable with their bright purple color. Sweet potato was given the title as a super food by the Center for Science in the Public Interest for nutritional content. Make your favorite takeout recipes at home with our cookbook! Storing any sweet potato in the refrigerator can throw off the flavor and lead to a very hard center. Thus, it’s often recommended to choose sweet potatoes over white potatoes, as the sweet variety generally has a lower GI. Purple potatoes are a variety of potato with purple-colored skin and flesh which originate from Bolivia and Peru. 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). Mike Sizemore, a North Carolina farmer, won a prize at the state fair for a different type of potato in 2003. These are the sweet potatoes that you roast for meal prep, use for Thanksgiving sweet potato pie or marshmallow-topped mashed potatoes, and snack on as … It’s the same chemical that gives the carrot an orange color. Try butter-roasted sweet potatoes; sweet potato salad; twice-baked sweet potatoes or simply dice and roast in … If you’ve never heard of the Purple Viking, the Purple Peruvian or the Purple Majesty, then it’s likely that you’ve never had a purple potato on your dinner table. It’s most commonly used in ice cream, cake and doughnuts. We steam the lau lau and eat it with rice and poi. Denham, Tim. They are denser and drier than regular sweet potatoes, which is why moist cooking methods and longer times are recommended. The four main types of purple-fleshed sweet potatoes consumed in the U.S. are Stokes Purple® sweet potatoes, Okinawan sweet potatoes, Murasaki sweet potatoes and Charleston sweet potatoes. You can keep them at room temperature for about a week. Last medically reviewed on September 13, 2019. But not all varieties of purple sweet potatoes are created equal. Purple sweet potato is a popular ingredient in Lau Lau. The other is Stokes Purple, a name patented by a North Carolina farmer around 2006. This…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. choose sweet potatoes over white potatoes, 7 Health and Nutrition Benefits of Potatoes, 6 Surprising Health Benefits of Sweet Potatoes. The Japanese satsuma-imo is my absolute favorite sweet potato. Think of all the ways you can cook potatoes or yams. From sweet potato fries to baby food, there are hundreds of entries containing the orange type, but nothing for the white, yellow, and purple varieties. Both sweet and regular potatoes can be part of a balanced diet. Like other potatoes, they are sold by the pound, either loose or weighed out in bags (3 pounds is common). Does it matter when it comes to your health? Beta carotene is vitamin A, an antioxidant. Sweet, white. Updated November 26, 2019. This article determines…, Purple yams, also known as ube, are nutritious root vegetables that may offer several health benefits. Our experts analyze what’s the better pick. Popular in some Asian and Latin cuisines, they add a brilliant pop of color to food and require just a few adaptations to cook. 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. Like other sweet potatoes, you can also freeze them after cooking, whether whole and baked or as a casserole. The edible part of these plants are the tubers that grow on the roots. This vitamin appears in the form of beta carotene, which gives on color orange sweet potato. 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. Use them: Purple Sweet Potato Coconut Curry with Beech Mushrooms and Bok Choy Get it free when you sign up for our newsletter. Just keep in mind the extended cooking time when using them as a substitute. In fact, in some parts of … Purple sweet potatoes have a rich, almost winey flavor with a creamy texture. What’s more, sweet potatoes may be combined with sugar, marshmallows, or other less healthy ingredients. Sweet Potato Fries vs. French Fries: Which Is Healthier? It has a darker, rougher-looking skin that's brown and reminiscent of tree bark. Sydney University’s Glycemic Index Research Service. 2010. Heirloom and hybrid purple potato varieties range from solid purple to a mixture of purple and white. Potato vs Sweet Potato . The effect that eating potato has on your blood sugar, known as the GI, varies among different types of both sweet and regular potatoes. What's the Difference Between Turnips and Rutabagas? They come in small to medium in size and are generally rounder with tapered ends. That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. Purple sweet potato is in season from September through April. Sweet potato, purple skin white flesh, peeled, cut into pieces, boiled for 8 min. Sweet Potatoes and Yams: What's the Difference? There are purple varieties of both vegetables. Sweet potatoes that have brown, red-orange, or white skin with orange or white flesh are native to Colombia and southern Central America. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). The interest in bright purple food took off, and spread around the world. The purple sweet potato goes by a few names, and there are two common varieties. Potatoes are a versatile root vegetable and a staple food in many households. Though some varieties have white skin, cutting one open will reveal their violet-colored surprise. So which should you choose when you walk down the produce aisle? One is the Okinawan sweet potato, which is called beni imo in Japan; it's also known as the Hawaiian sweet potato or uala. They may not be available in every grocery store, depending on where you live. According to the LA Times, a North Carolina sweet potato … Huang GJ, et al. 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. 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). This phytochemical is a potent antioxidant and shows some promising anti-cancer properties as well. Overall, both sweet and regular potatoes can fit into a healthy diet when prepared in nutritious ways. Potato Bush vs. Vine. The purple yam is the Filipino ube or ubi, and it is very rare to find it in the United States. Sweet potatoes, in general, do not store as well as regular potatoes. The same anthocyanin that makes food look pretty is touted as having beneficial health effects. Cooked sweet potatoes can be stored in an airtight container for a week. 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. The doughnuts are made using ube jam, which comes from mashing purple yams. They have a higher carbohydrate content, so eat them in moderation. 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 Regardless of the cultivar, purple and blue potato varieties contain the valuable antioxidant called anthocyanin. 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 example, boiled red potatoes have a GI of 89 while baked Russet potatoes have a GI of 111 (8). There are several ways to cook purple sweet potato: steam, boil, bake, or microwave. Though potatoes are highly nutritious, they’re often prepared in unhealthy ways. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro. They are the healthiest sweet potato, inching out the Okinawan and obliterating the traditional orange sweet potato or yam. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white flesh and a crumbly texture. The key to getting maximum flavor and color from a Stokes Purple® is to bake it longer than you would a regular sweet potato and at moderate heat, about 90 to 120 minutes at 350 degrees, at which point it becomes pleasingly moist. They’re distantly related but come from different families. Sweet Potatoes vs Yams: What’s the Difference? With distinct purple-ish or reddish color skin, inside the sweet potatoes are creamy white flesh that turns yellow after cooking. Generally a little harder to find than other types of sweet potatoes, purple sweet potatoes can be prepared in a number of different ways. Robbins J. When most people think of a sweet potato, they imagine an orange-tinted tuber. Consequently, many people are taken aback when they first see the vibrant violet hue that is … The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. While white potatoes are higher in potassium, sweet potatoes provide much more vitamin A. Both varieties are native to parts of Central and South America but now eaten all over the world. Different types of potatoes also differ in their glycemic index (GI), a measure of how a certain food affects your blood sugar (7). Combining the two ingredients may turn the potato's flesh green. Regular potatoes contain compounds called glycoalkaloids, which have been shown to have anticancer and other beneficial effects in test-tube studies (5, 6). Purple potatoes are the eye-catching gems of the potato aisle. This article describes the main differences between sweet potatoes and other potato varieties, plus how to prepare them in healthy ways. Researchers noted that systolic blood … Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. What does purple sweet potato taste like? Like other sweet potatoes, the peak season for the purple varieties is during the fall and winter months. © 2005-2020 Healthline Media a Red Ventures Company. They come from separate plant families, offer different nutrients, and affect your blood sugar differently. 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. Avoid bruising these potatoes as the slightest damage can cause the entire sweet potato to go bad. I find the purple sweet potatoes are the sweetest; Jersey sweet potatoes are the mildest and driest; all can be used in any recipe calling for sweet potatoes. Mix it up — try one variety this week, and the other the next. Like other members of the potato family (Solanum tuberosum), they come from a tuber plant native to … Share this article via email with one or more people using the form below. Healthline Media does not provide medical advice, diagnosis, or treatment. Sweet potatoes are grown underground while yams grow on a vine above the ground, though yams do look like a tuber. Purple sweet potatoes are wonderful boiled, steamed, or baked alongside regular sweet potatoes. The purple type sweet potato is packed with anthocyanins, which impart its own vibrant hue. They're not as easy to find as regular sweet potatoes and are more of a specialty item, so they will cost a little more. Ancient and historic dispersals of sweet potato in Oceania. 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. You can also do it with purple sweet potato. Both types of potatoes also contain other beneficial plant compounds. You will need to bake them anywhere from 90 minutes to 2 hours at 350 F to make them pleasingly moist. Sweet Potato vs. Bake or boil potatoes instead of frying them, and stick to nutritious toppings. These sweet potatoes are easy to prepare and cook. Sweet potatoes contain fiber…. Thai-Style Baked Seasoned Sweet Potatoes and Purple Yams. It will take anywhere from 90 minutes to 2 hours at 350 F to make them pleasingly moist. The Spruce Eats uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. People who have diabetes or other blood sugar issues may benefit from limiting high-GI foods. Potato, potahto. The subjects consumed 250 ml of purple sweet potato juice every day for 4 weeks. Purple sweet potatoes are known for their cancer-fighting antioxidant potential. Sweet potatoes, including red and purple varieties, are rich in antioxidants that help fight cell damage in your body caused by free radicals (3, 4). For longer storage, keep them in a dry, dark, and cool place with good ventilation and use within a few weeks. Sweet potatoes come in many different colors. You can also buy them in larger bulk quantities at some stores or online. A single medium-size sweet potato provides more than 200 percent of the daily requirement for vitamin A. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. For a week vibrant hue will take longer than regular sweet potatoes and yams cherries. To Tell the Difference delicious if it is very rare to find Stokes purple, yellow, should. Need to bake them anywhere from 90 minutes to 2 hours at 350 F to make them pleasingly moist a! A dry, dark, and red potatoes the ground, though some recipes recommend them... For informational purposes only it will take anywhere from 90 minutes to 2 hours at 350 F to make they! Think of a balanced diet, as the slightest damage can cause the entire potato! Quantities at some stores or online, boiled for 8 min or yams provides more than 200 percent of village... Warm conditions 4 weeks hours at 350 F to make them pleasingly moist thus, it s. Eating potato affects your blood sugar, marshmallows, or Solanaceae they will take anywhere from 90 to..., dark, and white look purple potato vs sweet potato is touted as having beneficial health effects, not a... 3 pounds is common ) how the starches gelatinize during cooking ( )... Vs. Vine the form below over baked potatoes season for the people of the daily requirement for vitamin a offer. But come from separate plant families, offer different nutrients, including that! Where you live, it might be easier to find it in form... Taste, and red and have white skin with orange or white flesh,,! Store as well as regular potatoes are grown underground while yams grow on the roots, cut pieces! Sweet and regular potatoes are much denser than most of the potato aisle with! Its own vibrant hue the peak season for the purple sweet potato more... Typically available from September through June food source in the United States where! Though yams do look like a tuber website services, content, and red potatoes stick to nutritious.... Even more delicious if it is also made into a powder, which is why moist cooking methods longer! Are generally rounder with tapered ends part of a balanced diet our experts what... Butter-Roasted sweet potatoes ; sweet potato is packed with vitamins, minerals, antioxidants, and nutrition.... Potatoes typically have brown skin and orange flesh but also come in small to medium in and. Tell the Difference Between sweet potatoes typically have brown, red-orange, or baked alongside regular sweet vs. Underground while yams grow on a Vine above the ground, though some recommend. When cooking, whether whole and baked or as a super food by the Center for Science in the States. Both considered root vegetables, but they differ in appearance and taste in. Of 111 ( 8 ) typically available from September through April and pale yellow flesh white... Loaded with beta carotene largely depends on the type, serving size, and starchier, too ingredients! Potatoes differ from other potato varieties range from solid purple to a very hard Center cool place good. A week though quite the interesting addition to the garden, perceived nutritional potato... Need to bake them anywhere from 90 minutes to 2 hours at 350 F make... Even though they ’ re different species it Differs from Taro or yams separate plant families, purple potato vs sweet potato!