If you are a fan of sweet potatoes, don't miss to taste the delicacy of purple yams, and get ready to be addicted to this one food. Because the purple sweet potato has a soft texture, legit and sweet taste. Besides being delicious, purple sweet potato is also rich in nutrients and minerals that are good for the body. If you are trying to lose weight, purple sweet potatoes must be included in the diet list. Check out the benefits of purple sweet potato below.
Based on research, purple sweet potatoes can help you lose weight
One study conducted in mice and published in the Journal of Medicinal Food found that purple yam extract was able to shrink fat cells. However, it is still unknown whether purple sweet potato offers the benefits of reducing the same weight for humans or not. That is why, further research is needed to ensure the benefits of purple sweet potato to lose weight.
Although research on the benefits of purple yam for weight loss is still in its infancy, there are a number of things that make this food suitable for consumption if you are on a weight loss program.
Benefits of purple sweet potato to lose weight
1. Rich in fiber
Purple tuber which is still complete with the skin is one of the foods that are high in fiber. Even compared to potatoes, purple sweet potato is higher in fiber content.
In one medium purple sweet potato containing 4 grams of fiber. This amount has fulfilled 15 percent of the daily value of fiber intake. While in one medium size potato only contains 2 grams of fiber or 9 percent of the daily value of fiber intake.
The high fiber content in purple yams can help you lose weight. Because the fiber makes you feel full after eating and maintaining appetite.
Purple yams also contain certain types of fiber called resistant starch. Based on research published in the journal Biomedical and Environmental Science, a diet rich in resistant starch helps reduce the risk of obesity.
In addition, adequate fiber intake can also keep your cholesterol levels low, protect against cardiovascular disease, and reduce the risk of increasing blood sugar.
2. Contains complex carbohydrates
In one medium purple sweet potato containing 28 grams of complex carbohydrates. At first glance this may not sound too useful for losing weight. But because of its low calories and high nutrition, purple sweet potatoes can give you additional energy intake which causes you to burn more calories between meals.
Also, this healthy carbohydrate content also helps your brain produce glucose, which can maintain concentration and make you focus. Of course, this is important for you to be able to stay focused on the diet.
3. Helps control blood sugar
The purple color of purple yam comes from a compound called anthocyanin, which is known to have strong antioxidant properties.
A study published in the Journal of Nutritional Biochemistry found that the content of anthocyanins in purple sweet potatoes helped suppress blood sugar spikes after eating due to insulin resistance. This makes purple sweet potatoes have benefits to help manage blood glucose levels and potentially reduce complications from diabetes.
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