The nutritional value of purple sweet potato
Purple sweet potato (also known as purple potato, purple sweet potato) is a natural purple potato, because it is rich in anthocyanins , dietary fiber, and a variety of vitamins and minerals. The following are its main effects and precautions:
1: Core efficacy
- Anti-oxidation and anti-aging
Anthocyanins: The purple color of purple potato comes from the high content of anthocyanins (2-3 times that of blueberries), which can remove free radicals, delay cell aging, and prevent chronic diseases (such as cancer and cardiovascular disease).
Vitamins C and E: Synergically enhance antioxidant capacity, protect skin collagen, and reduce wrinkles and dark spots.
- Protect cardiovascular health
Anthocyanins lower low-density lipoproteins (LDL, or "bad cholesterol"), inhibit inflammation of blood vessels, and prevent atherosclerosis.
Rich in potassium (about 300mg per 100g), which helps regulate blood pressure and balances out the negative effects of sodium.
- Regulating blood sugar and gut health
Dietary fiber: The fiber content of purple potato is high (about 3%), delaying sugar absorption, stabilizing postprandial blood sugar, suitable for diabetic patients to eat appropriately (need to control the total amount).
Resistant starch: Resistant starch is increased in purple potato cooled after cooking, promoting the proliferation of probiotics and improving intestinal flora.
- Eye protection and immunity enhancement
Anthocyanins can promote rhodopsin regeneration, relieve eye fatigue and prevent macular degeneration.
Rich in beta-carotene (A precursor of vitamin A) and vitamin C, it strengthens the mucosal barrier and boosts immunity.
- Aid weight loss
Low in fat and calories (about 86kcal/100g), high in fiber increases satiety and reduces caloric intake.
2. Precautions
- Control dosage
Purple potato contains more starch, excessive may cause bloating, acid reflux, it is recommended not to exceed 200g per day (about 1 medium size).
People with diabetes need to calculate total carbohydrates and replace some staple foods.
- Avoid eating raw
The starch particles in purple potato are difficult to digest without high temperature damage, and eating raw is easy to cause diarrhea, which needs to be thoroughly steamed or roasted.
- Patients with kidney stones should eat carefully
Purple potatoes contain a small amount of oxalic acid, kidney stones (calcium oxalate type) patients are recommended to blanch and then cook, reduce oxalic acid intake.
- Collocation suggestion
Eat with foods rich in vitamin C (such as citrus, tomatoes) to promote iron absorption;
Avoid eating with persimmon (the combination of tannin and starch may cause stomach upset).
3. Recommended eating
Steamed/boiled purple potato: retain maximum nutrition, suitable for sugar control people.
Purple potato porridge: with oats, millet, enhance dietary fiber intake.
Purple potato puree/dessert: Mix milk and nuts to replace high-sugar snacks.
Baking: Make sugar-free purple potato bread, cookies, healthy and full.
4. Suggestions for special groups
Pregnant women/breastfeeding: folic acid and iron can be supplemented, but avoid excessive causes of flatulence.
Children: Mashed as a complementary food to promote intestinal development.
Fitness crowd: As a source of high-quality carbon, help restore muscle glycogen after exercise.
Purple sweet potato is a healthy food with both nutrition and natural pigment function. Reasonable consumption can be integrated into daily diet, but attention should be paid to cooking methods and individual adaptability. If you have a specific illness, it is recommended to consult a doctor or nutritionist.