Ube, commonly known as the purple yam, is a sweet, creamy root vegetable from Southeast Asia. Commonly used in desserts, ube has a unique flavor profile and color. Not only is it fun, it is valuable and packed with a multitude of health benefits you must use to your advantage!
Ube contains potassium, vitamin C, calcium, iron and vitamin A. Its balanced composure includes fiber, small amounts of protein and almost no fat, according to Healthline. This makes ube the perfect addition to a balanced meal.
The U.S. Department of Agriculture documented 120 calories, 27 g of carbohydrates, 36 mg of iron, 12 mg vitamin C, 100 international units of vitamin A and 4 g of fiber per 100 g serving of ube. With 0 g fat, ube is a filling yet healthy addition to one’s diet.
Anthocyanins give ube its rich purple color. These pigments serve as antioxidants, helping lower one’s risk of chronic disease like cancer, coronary heart disease and diabetes, per Healthline. Flavonoids in purple yams can lower blood sugar, especially benefiting those with diabetes, according to Verywellhealth.com. These flavonoids can also reduce oxidative stress and insulin resistance.
The antioxidants found in ube may also contribute to lowering blood pressure and reduce asthma risk. Diets high in antioxidants have been linked to milder symptoms, and those found in ube may provide this relief.
Like potatoes, ube can be prepared in many ways. It can serve as a savory side dish – fried, mashed or boiled. With its unique color and nutty flavor, it is often incorporated into desserts. Ube ice cream is very popular, along with cookies, cakes and brownies. These can be baked at home or purchased from places like Trader Joes or traditional Asian grocery stores.
Often hard to find in stores, raw ube can be purchased at Asian grocers, as it is a traditional Filipino vegetable. Ube is also commonly dehydrated into powder form. This can be useful when looking for a natural purple pigment when making a fun cake or chemical-free activity for a little one!
Next time you want to branch out with a new recipe with additional benefits, try the purple yam or ube!
