Have you noticed the gorgeous, violet-hued desserts popping up on Instagram and Pinterest lately? The star ingredient is ube (pronounced OO-BAE), a purple yam that can be mashed or pureed and incorporated into sweet treats. Think ube ice cream, pudding, frosting, doughnuts, even pop tarts.
A photo posted by Daisy (@eats_n_deets) on Jan 24, 2017 at 4:58am PST
But can it really healthy-up your favorite dessert?
Ube is in the same family as root veggies like sweet potatoes and yuca, and has long been a staple in the Philippines. With a nutrient profile similar to orange-colored yams, one cup of ube contains almost 40 grams of carbohydrates (5 of which are dietary fiber), some protein (roughly 2 grams per cup), and no fat. And like the more common yams, ube is packed with immune-supporting vitamins A and C, as well as potassium, a mineral that acts as a natural de-bloater, and helps regulate heart function and blood pressure, and prevent muscle cramps.
But ube's purple pigment provides unique antioxidants: A study published in the journal Bioscience, Biotechnology, and Biochemistry found that purple yams from the Philippines contain several antioxidants, including anthocyanins, which have been linked to anti-inflammatory effects, brain health, and protection against heart disease and cancer.
Anthocyanins may also have some fat-fighting potential. In a recent Japanese study, published in Journal of Agricultural and Food Chemistry, researchers fed groups of mice a fatty diet with and without anthocyanins. The mice given anthocyanins didn’t gain body weight or body fat, and didn’t experience a rise in blood sugar, insulin, and blood fats. Researchers concluded that anthocyanins may act as a “functional food component” that offers protection against obesity and diabetes.
This is all good news, but it doesn’t exactly mean you should feast on unlimited ube treats, of course. While ube desserts can be made with nutritious, plant-based add-ins, like coconut or almond milk, other recipes use ingredients like sweetened condensed milk. And a purple yam wrapped around a pastry crust made from refined carbs and sugar definitely doesn't qualify as health food. Plus, any time you eat more carbs than your body can use for fuel, the surplus can prevent weight loss or lead to weight gain, even when the carbs are bundled with fiber and antioxidants.
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Bottom line: Ube can add nutrients to any dish, including sweets. But still limit ube desserts to occasional indulgences, and create balance with smart strategies. For example, if you’re going to order ube ice cream for dessert, choose a lower carb entrée, like a protein-topped salad, rather than a sandwich or wrap. And try incorporating purple yams into savory meals in place of other “good carbs” like quinoa, sweet potato, and brown rice. Ube is delicious oven-baked, drizzled with extra virgin olive oil and seasoned with rosemary, or sautéed in EVOO and garlic—no added sugar needed.
Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and consultant for the New York Yankees. See her full bio here.
It's a purple yam, in the same family as sweet potatoes, that's mashed and blended into your favorite desserts, like ice cream, frosting, and pies, reports TIME. Like your typical orange yams, ube—a staple in the Philippines—is a great source of healthy carbs, fiber, vitamins, and potassium.
According to the USDA, 100g of purple sweet potatoes and ube have similar values in calories, protein, carbohydrates, fiber, and calcium, with sweet potatoes containing slightly more protein, potassium, and calcium while ube has more of nearly everything else, including vitamin C.
Purple yam is good for several reasons. It offers a good amount of dietary fibre, antioxidants, vitamins, and minerals. It can support digestive health, provide antioxidant protection, help regulate blood sugar levels, contribute to weight management, and promote overall well-being.
Purple yams, or ube, are nutritious, versatile, and starchy root vegetables. They are loaded with antioxidants that may help reduce blood pressure and blood sugar levels. Dioscorea alata is a species of yam commonly referred to as purple yam, ube, violet yam, or water yam.
They contain high levels of antioxidants, substances found in food that fight harmful molecules in your body. Their real nutritional power comes from anthocyanin, pigments that have antioxidant properties.
Studies suggest that ube may have a role to play in blood sugar management. The presence of flavonoids in ube might contribute to regulating blood sugar levels, potentially benefiting individuals with type 2 diabetes.
Taro Nutrition. In terms of calories, taro and ube are very similar, with around 140 to 180 calories per serving. Ube is higher in sugar and has lots of antioxidants. Because it has a low glycemic index, meaning the carbohydrates and sugars get metabolized by your body very slowly, it can also help regulate blood sugar ...
Purple yams' pectin and fiber may aid in digestion. Foods that are high in fiber help clean the intestines. Additionally, fiber enhances intestinal motility and is a constipation remedy and preventative measure.
Loaded with anthocyanins, beta carotene, protein, and vitamin C, purple yams possess antioxidant, anti-inflammatory, and immune-boosting properties. While they may not be a magic cure, incorporating purple yams into your diet can significantly reduce the risk of developing chronic diseases and promote overall wellness.
Yams are not only an excellent source of fiber but also high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function ( 3 , 4 ). These tubers also provide decent amounts of other micronutrients, such as copper and vitamin C.
Cooking and then cooling the ube will cause it to contain resistant starch, which may help with blood sugar control and weight loss, according to Johns Hopkins University, making this healthy ube ice cream that much better for you!
According to a Japanese study, purple sweet potato – rich in the red pigment anthocyanin – may keep your liver healthy. Anthocyanins contribute to the colour of blueberries, cranberries, eggplant, grapes and red cabbage, and are believed to have antioxidant and anti-inflammatory effects.
Given this nutritional profile, can we consider ube spread healthy? We'll just say it's best enjoyed in moderation. While not vegan, Trader Joe's spread contains 60 calories, three grams of fat (two grams saturated fat), seven grams of added sugar, and no protein—all for just a one tablespoon serving.
Introduction: My name is Dr. Pierre Goyette, I am a enchanting, powerful, jolly, rich, graceful, colorful, zany person who loves writing and wants to share my knowledge and understanding with you.
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