Purple sweet potatoes have gained attention as a nutritional powerhouse, but did you know that the water they are boiled in can also be incredibly beneficial? The vibrant purple hue of this root vegetable comes from a powerful group of antioxidants called anthocyanins, which are water-soluble. When you boil or steam purple sweet potatoes, these beneficial compounds, along with other vitamins and minerals, leach into the water, creating a nutrient-rich and colorful beverage. This article explores the specific advantages of incorporating purple sweet potato water into your diet and how it can contribute to overall health and wellness.
The Power of Anthocyanins
The most notable component of purple sweet potato water is its high concentration of anthocyanins. These are the same pigments found in other deep-colored produce like blueberries and red cabbage, but purple sweet potatoes contain a much higher concentration. Anthocyanins function as potent antioxidants, meaning they neutralize harmful free radicals in the body. Excess free radicals cause oxidative stress, which is a major contributor to chronic inflammation and a host of age-related illnesses. By consuming the water, you are drinking a concentrated dose of these anti-inflammatory and antioxidant compounds. Test-tube studies on extracts from purple sweet potatoes have shown these antioxidants can help protect cells from damage and have powerful anti-inflammatory effects.
Health Benefits of Drinking Purple Sweet Potato Water
- Enhances Gut Health: Both the fiber in the potato and the antioxidants in the water support a healthy gut microbiome. Antioxidants from purple sweet potatoes have been shown to promote the growth of beneficial gut bacteria like Bifidobacterium and Lactobacillus. A healthy gut is vital for proper digestion, a strong immune system, and overall well-being.
- Aids in Weight Management: Early research on animals suggests that the compounds extracted from sweet potato water may help with weight control. A study published in the journal Heliyon found that mice fed sweet potato wastewater protein (SPP) had lower body weight and liver mass, as well as reduced cholesterol and triglycerides. While more human research is needed, this provides a promising avenue for potential weight management benefits by helping to regulate lipid metabolism and suppress appetite.
- Supports Skin Health: The antioxidant content in purple sweet potato water is great for your skin. Anthocyanins, along with vitamins C and A that are also released during boiling, help fight free radical damage that can lead to premature aging. These nutrients can promote collagen production, improve skin hydration and elasticity, and even protect against UV damage.
- Regulates Blood Pressure: A clinical trial on Caucasian subjects found that consuming a purple-fleshed sweet potato beverage showed a trend toward lowering systolic blood pressure after four weeks. This effect is potentially due to the acylated anthocyanins present, which may contribute to blood vessel dilation. Regular consumption as part of a healthy diet could help support cardiovascular health.
- May Improve Brain Function: Research indicates that the anthocyanins in purple sweet potatoes could help protect the brain by reducing inflammation and preventing free radical damage. An animal study also found that supplementing with sweet potato extract improved spatial working memory. While more human studies are needed, these findings suggest a potential neuroprotective effect.
How to Make Purple Sweet Potato Water
Making this beneficial beverage at home is simple. Here is a basic recipe:
- Select a purple sweet potato: Choose an organic, fresh purple sweet potato and scrub it thoroughly.
- Prepare the potato: Peel the potato (optional, as skin contains extra nutrients) and chop it into even, 1-2 inch chunks.
- Boil: Place the chunks in a pot and cover with enough filtered water. Bring the water to a boil, then reduce the heat and simmer for about 15-20 minutes until the potatoes are fork-tender.
- Strain and save: Strain the boiled potatoes, reserving the vibrantly colored water. Let it cool before consuming. The potato chunks can be used for mashing or other recipes.
- Flavoring: For a more palatable drink, you can add a squeeze of lemon or lime juice, a hint of maple syrup, or a dash of cinnamon. The acidity from citrus can actually help stabilize the anthocyanins.
Comparison: Purple Sweet Potato Water vs. Whole Purple Sweet Potato
| Feature | Purple Sweet Potato Water | Whole Purple Sweet Potato |
|---|---|---|
| Anthocyanin Content | Concentrated source, as compounds are leached into water during boiling. | High content, but distributed throughout the flesh. |
| Dietary Fiber | Low fiber content, as most fiber remains in the potato flesh during boiling. | High fiber content, beneficial for digestive health and satiety. |
| Vitamins (Water-Soluble) | Good source of water-soluble vitamins like Vitamin C and some B vitamins that leach into the water. | Contains a full range of vitamins, including fat-soluble Vitamin A. |
| Minerals | Contains potassium and other minerals released during cooking. | Higher overall mineral content, including iron and manganese. |
| Weight Management | May help control appetite due to specific extracted compounds. | High fiber content promotes a feeling of fullness, aiding calorie control. |
| Versatility | Can be enjoyed as a light beverage, tea, or added to smoothies for color and nutrients. | Can be roasted, mashed, or baked and used in countless sweet and savory dishes. |
How to Incorporate Purple Sweet Potato Water into Your Diet
- As a Rehydrating Drink: Cool the strained water and drink it as a refreshing, nutrient-rich alternative to plain water or sugary sodas. It has a mild, earthy-sweet flavor.
- In Smoothies: Add cooled purple sweet potato water to your morning smoothie for a vibrant color boost and an extra dose of antioxidants.
- As a Base for Soups: Use the water as a base for soups and stews to add both color and nutrients. This is an excellent way to use the water without it being a standalone drink.
- Make a Latte: A recipe for a purple sweet potato latte involves blending the cooked potato with milk and honey, but using the concentrated water as a flavor base is also possible.
Conclusion
Drinking purple sweet potato water is an easy and effective way to gain access to the powerful antioxidant and anti-inflammatory properties of this superfood. While the whole potato offers more fiber, the water is a concentrated source of valuable anthocyanins that can benefit your gut, skin, brain, and heart. By reusing the nutrient-rich water from your cooking, you can easily integrate these health advantages into your daily nutrition routine.
NIH.gov on purple sweet potato beverage
Potential Risks and Considerations
While generally safe, it's wise to consider a few factors. Individuals with digestive sensitivities might find the water too potent initially. As with any dietary change, moderation is key. Ensuring the potatoes are thoroughly washed is crucial, especially if you plan on using the water for consumption, to remove any soil contaminants. Overall, the evidence suggests that for most people, this is a healthy and beneficial beverage.
