Purple Yams, known as ube (ube), are not only nutritious but also highly versatile starchy root vegetables that offer an array of health benefits. Rich in antioxidants, these vibrant tubers may play a significant role in managing blood pressure and regulating blood sugar levels.The scientific name Dioscorea alata refers to the species commonly identified as purple yam, ube, violet yam, or water yam. Originating from Southeast Asia, this tuber is often mistaken for taro root. As a vital food source in the Philippines, purple yams are now cultivated and appreciated globally, gracing tables from India to Canada. With their greyish-brown skins and striking purple flesh, purple yams transform into a soft, potato-like texture when cooked. Their sweet and nutty flavor profile allows them to shine in a diverse range of dishes, spanning from delightful desserts to savory meals.Beyond their culinary appeal, they are rich in essential vitamins, minerals, and antioxidants, which may offer numerous health advantages.

Let’s explore 7 surprising health benefits associated with purple yam.

1. Nutritional Powerhouse

The purple yam, also known as ube (???), is a starchy root vegetable celebrated for its impressive nutrient profile, providing an excellent source of carbohydrates, potassium, and vitamin C.

When you consume 100 grams (approximately one cup) of cooked ube, you benefit from the following nutritional values:

• Calories: 140
• Carbohydrates: 27 grams
• Proteins: 1 gram
• Fats: 0.1 grams
• Dietary Fiber: 4 grams
• Sodium: 0.83% of the Daily Value (DV)
• Potassium: 13.5% of the DV
• Calcium: 2% of the DV
• Iron: 4% of the DV
• Vitamin C: 40% of the DV
• Vitamin A: 4% of the DV

Furthermore, these vibrant tubers are abundant in potent plant compounds and antioxidants, particularly anthocyanins, which are responsible for their eye-catching color. Additionally, purple yams boast high levels of vitamin C, which is crucial for cellular health, enhancing iron absorption, and safeguarding your DNA from oxidative damage.

2. Abundant in Antioxidants

Purple yams are an excellent source of antioxidants, notably anthocyanins and vitamin C. These compounds play a crucial role in safeguarding your cells from damage inflicted by harmful molecules known as free radicals. The detrimental effects of free radicals have been associated with a variety of chronic diseases, including cancer, cardiovascular ailments, diabetes, and neurodegenerative disorders. Furthermore, purple yams provide a substantial amount of vitamin C, which is recognized as a powerful antioxidant within the body.

Consuming fruits and vegetables rich in polyphenols consistently has been linked to a decreased risk of developing several cancer types. Promising studies suggest that two specific anthocyanins present in purple yams—cyanidin and peonidin—may inhibit the growth of certain cancers, including:

• Colon cancer: One investigation revealed a remarkable 45% decrease in tumor size in animals receiving dietary cyanidin, while another test-tube study demonstrated its ability to impede the growth of human cancer cells.
• Lung cancer: A test-tube experiment indicated that peonidin was effective in slowing the proliferation of lung cancer cells.
• Prostate cancer: Another test-tube analysis observed that cyanidin reduced the count of human prostate cancer cells.

However, it is important to note that these studies utilized concentrated forms of cyanidin and peonidin, making it unlikely that consuming whole purple yams would yield identical benefits.

3. Potential Benefits for Blood Sugar Management

The presence of flavonoids in purple yams (kandali) has been associated with lowering blood sugar levels, particularly for individuals diagnosed with type 2 diabetes. Insulin resistance occurs when the body's cells become less responsive to insulin, the hormone crucial for regulating blood sugar levels. A study conducted in a laboratory setting demonstrated that extracts from flavonoid-rich purple yams helped in reducing oxidative stress and insulin resistance by providing protection to insulin-producing cells found in the pancreas.

Moreover, research involving 20 rats indicated that administering higher doses of purple yam extract not only suppressed appetite but also facilitated weight loss while enhancing blood sugar regulation. Another investigation revealed that a supplement containing purple yam effectively decreased the absorption rate of blood sugar in rats that exhibited elevated blood sugar levels, thereby improving glycaemic control.

This beneficial effect can be partly attributed to the low glycemic index (GI) of purple yams, which is measured on a scale of 0 to 100 and indicates how quickly sugars are absorbed into the bloodstream. With a GI of just 24, purple yams release carbohydrates into sugars gradually, ensuring a consistent energy supply and preventing sudden spikes in blood sugar levels.

4. Potential Benefits for Blood Pressure Management

High blood pressure, or hypertension, is a significant risk factor contributing to heart attacks and strokes. Emerging evidence suggests that purple yams (also known as shakarkandi in India) might play a beneficial role in managing blood pressure levels. Researchers attribute these effects to the remarkable antioxidant properties found in these tubers.

In a laboratory study, purple yams demonstrated the presence of antioxidants that could potentially lower blood pressure in a manner akin to common antihypertensive medications known as angiotensin-converting-enzyme inhibitors (ACE inhibitors). This finding is particularly interesting as it opens avenues for natural dietary interventions. Furthermore, another study conducted in vitro indicated that the antioxidants present in purple yams could inhibit the conversion of angiotensin I into angiotensin II, a compound that is known to elevate blood pressure. This mechanism could explain the potential for purple yams to support cardiovascular health.

5. Potential Benefits for Asthma Symptoms

Asthma is recognized as a chronic inflammatory condition affecting the airways. Numerous studies indicate that consuming a diet rich in antioxidants, such as vitamins A and C, may correlate with a lower risk of developing asthma. A comprehensive review encompassing 40 individual studies revealed that adults suffering from asthma often had low levels of vitamin A intake, with many averaging around just 50% of the recommended daily intake. Moreover, individuals with insufficient dietary vitamin C experienced a notable increase in asthma incidence by approximately 12%. Incorporating purple yams (kandali or ratalu in India) into your diet can be beneficial as they are packed with antioxidants and provide substantial amounts of vitamins A and C, aiding in achieving the necessary daily requirements of these essential nutrients.

6. Promotes Gut Health

Purple yams (kandali) may significantly enhance your gut health. Rich in complex carbohydrates, they serve as an excellent source of resistant starch, a carbohydrate type that is not easily digested. Notably, a test-tube study demonstrated that the resistant starch derived from purple yams increased the population of Bifidobacteria, a beneficial type of gut bacteria, in a simulated large bowel environment.

This specific bacteria plays an essential role in digestive health by helping break down complex carbohydrates and fiber. Their presence may contribute to a reduced risk of various conditions, including colorectal cancer, inflammatory bowel disease (IBD), and irritable bowel syndrome (IBS). Additionally, these beneficial bacteria produce short-chain fatty acids and B vitamins, vital for overall health.

7. Remarkably Versatile

Purple yams (also known as ube in some regions) are renowned for their extensive culinary applications. These adaptable tubers can be prepared in numerous ways, including boiling, mashing, frying, or baking, making them a perfect substitute for other starchy vegetables in a variety of dishes, such as:

• hearty stews
• comforting soups
• colorful stir-fries

In the Philippines, purple yams are transformed into flour, which serves as a key ingredient in numerous delightful desserts. Moreover, ube can be processed into a powder that lends its vibrant hue to an array of foods, including rice, candies, cakes, desserts, and jams. This adaptability not only enhances dishes aesthetically but also adds a unique flavor profile.

Purple Yam vs. Taro Root

Taro root (Colocasia esculenta) is a versatile root vegetable that hails from the lush landscapes of Southeast Asia. Frequently referred to as the "potato of the tropics," taro root showcases a spectrum of colors ranging from white to grey, and even lavender, all while possessing a subtly sweet flavor that enchants the palate. While purple yams and taro root may appear alike at first glance, their distinct differences become evident once their skins are removed, revealing contrasting hues. It’s essential to note that taro is cultivated from the tropical taro plant and does not belong to the nearly 600 varieties of yams found worldwide.

The Bottom Line

Purple yams, known as ratalu in India, are a remarkably nutritious starchy root vegetable that packs a punch in terms of health benefits. Rich in powerful antioxidants, they may contribute to lowering blood pressure and stabilizing blood sugar levels, making them a beneficial addition to your diet. Not only are they delicious, but their vibrant hue also lends an exciting visual appeal to a range of culinary creations, allowing for versatile use in both sweet and savory dishes.