Healthy Options: Purple Sweet Potatoes Calories

A healthy life is inseparable from paying attention to the calorie content of food. Purple sweet potatoes have their own characteristics in terms of calories. Grasping this well is conducive to creating a reasonable diet structure.

How many calories are in 100g of Purple sweet potatoes?

Raw purple sweet potatoes contain approximately 86 calories per 100 grams.

If purple sweet potatoes are steamed and eaten, the calorie content is basically this number. However, if they are fried into French fries or made into desserts, the calorie content will definitely be much higher. If you want to eat purple sweet potatoes but are afraid of getting fat, it is recommended to steam them directly. In this way, you can feel full without consuming too many calories. Purple sweet potatoes taste sweet and have a dense texture. They are quite suitable as snacks or meal replacements.

What potatoes are low carb?

Purple sweet potatoes and sweet potatoes are potato options with relatively low carbohydrate content. They contain about 20 grams of carbohydrates per 100 grams. The carbohydrate content of ordinary potatoes is much higher, about 75 grams per 100 grams.

The main reasons for choosing purple sweet potatoes and sweet potatoes are that their glycemic index is low and they will not cause a rapid increase in blood sugar. At the same time, these two types of tubers are also rich in dietary fiber and antioxidants, which are very helpful for health.

Cooking methods do indeed have an impact on the absorption of carbohydrates. Steaming and boiling are good methods. Try to avoid frying. It is good to pair with some protein foods when eating. This way, it can slow down the absorption of carbohydrates and maintain a longer feeling of fullness.

Should Purple sweet potatoes be peeled?

It is recommended to keep the skin of purple sweet potatoes. The skin of purple sweet potatoes is rich in anthocyanins and dietary fiber and has high nutritional value. Peeling will result in the loss of these nutrients.

Just wash off the surface dirt with clean water and then gently scrub the skin with a soft brush to eat. If you are worried about pesticide residues, you can soak it in salt water for a few minutes.

Of course, if you really don't like the taste of the skin, it's okay to peel it off. But try to peel it thinly so that more nutrients close to the skin can be retained. Especially the darker part of purple sweet potatoes, the richer the antioxidant components.

How do you peel purple sweet potatoes easily?

For steamed or boiled purple sweet potatoes: The simplest method is to steam or boil the purple sweet potatoes first. After they become soft, directly use your hand to tear off the skin. This operation is both effortless and can peel cleanly.

For raw purple sweet potatoes using a peeler: A peeler can be used to peel raw purple sweet potatoes. Choosing a peeler with a sharp blade can make the peeling process easier. Before peeling, clean the purple sweet potatoes first. Then start peeling slowly from one end. Pay attention to maintaining a uniform force so as to avoid wasting too much flesh.

For irregularly shaped purple sweet potatoes: A small knife can be used instead of a peeler. With the blade facing outward, gently peel off close to the surface. Although this method is relatively time-consuming, it can better control the thickness of the peeled skin.

What are the common varieties of purple sweet potatoes?

Japanese purple sweet potato (red-hearted purple sweet potato): The outer skin is purple and the inside is dark purple. The texture is quite delicate and it tastes sweet. It is often used in baking or for making desserts.

Purple-skinned and purple-hearted: The outer skin is purple and the inside is also dark purple. It has a relatively high anthocyanin content and has a slightly sweet taste. It is quite common in the market.

Taiwan purple sweet potato: The outer skin is purple and the inside is light purple. The texture is relatively powdery and the sweetness is just right. It is often used to make purple sweet potato puree or purple sweet potato pastries.

Yunnan purple sweet potato: The outer skin is purple and the inside purple is relatively lighter. The taste is soft and sweet. It is a common purple sweet potato variety in Yunnan area.

Can purple sweet potatoes be used to make desserts?

Purple sweet potatoes are very suitable for making desserts. Their unique purple color and dense texture make desserts more distinctive. The simplest way is to steam purple sweet potatoes and make them into purple sweet potato puree, which can be eaten directly or used to make other desserts.

When making purple sweet potato desserts, it is recommended to choose varieties with less moisture, so that the finished product will be better. Common purple sweet potato desserts include purple sweet potato bread, purple sweet potato cake, purple sweet potato dumplings and purple sweet potato glutinous rice cakes, etc., which can be easily completed at home.

During the production process, light cream or condensed milk can be added to increase the fragrance. The amount of sugar can be adjusted according to personal taste. Purple sweet potatoes themselves have a natural sweetness, so there is no need to worry about it being too sweet.