Table of ContentsView AllTable of ContentsNutritionMedicinal Uses and FormsOriginTasteWhere to Find Authentic Ube
Table of ContentsView All
View All
Table of Contents
Nutrition
Medicinal Uses and Forms
Origin
Taste
Where to Find Authentic Ube
Ube purple yam (Dioscorea alata L) is a healthy root vegetable from Southeast Asia. This tuber (a plant that mainly grows under the ground) has been a staple part of Filipino desserts for hundreds of years. It is also valued worldwide for its use as a healthy food and the striking violet color it adds to foods such as desserts.
Ube purple yam is high in healthycarbohydrates,vitamins, andfiber.While it has a nutritional profile close to the orange sweet potato, an ube has a distinct look. It has dark brown, bark-like skin that may be covered in tiny rootlets. The flesh on the inside is deep, dark purple. An ube can measure up to 20 centimeters long and 8 centimeters wide. While it has a cylindrical shape, it may appear twisted or gnarled.
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Ube Purple Yam Nutrition Profile
Ube purple yam is a good source ofvitamin Candvitamin A, both powerfulantioxidants(compounds that help protect your cellular health and overall wellness). These micronutrients supportimmune healthto reduce your risk of disease. This naturallylow-fatand cholesterol-free vegetable provides a healthy source of carbohydrates and dietary fiber.
The U.S. Department of Agriculture (USDA) provides the following nutritional breakdown for a 100-gram (g) serving of ube:
Protect Against Free Radicals
Provide Dietary Fiber
An ube provides a rich source of dietary fiber, which can help maintain a healthy digestive system. Research indicates that consuming adequate daily fiber can promote a range of benefits related to gut health and lower your risk of conditions, including heart disease,diabetes,diverticular disease, andconstipation.
Manage Blood Sugar
Ube purple yams are rich inflavonoids(phytonutrients found in plants and vegetables). There is evidence that these substances can help lower blood sugar in people withtype 2 diabetes.
Fight Inflammation
An ube is rich in anthocyanins and flavonoids, compounds known to have anti-inflammatory properties. Research indicates that these compounds can help reduceinflammation, a condition linked with diseases such asarthritis, cardiovascular disease, and certain cancers.
Lower Blood Pressure
You may gain blood-pressure-lowering effects from an ube due to its high antioxidant content. Research indicates that the antioxidants in an ube may help reduce blood pressure in a way similar to the mechanisms used inangiotensin-converting enzyme inhibitors (ACE inhibitors), which are medications used to lower blood pressure.
Improve Asthma Symptoms
Research shows that consuming high amounts of antioxidants like vitamins A and C is associated with lower odds of havingasthmaand wheezing.
Support Digestive Health
The complex carbohydrates in an ube are a healthy source ofresistant starch, a type ofstarchthat is resistant to digestion. It passes through the stomach andsmall intestinewithout being absorbed. Instead, resistant starch enters yourlarge intestine, where it ferments and supports healthygut flora.
This Root Vegetable Helps with Blood Pressure and Inflammation, According to a Dietitian
Forms of Ube Purple Yam
Where Ube Purple Yam Comes From
While ube is native to Indonesia, it is grown and cultivated in a region that ranges from India through Myanmar and Vietnam to Malaysia, Indonesia, and the Philippines, as well as south to northern Australia. Ube grows best in warm, tropical, and subtropical regions where the summers are wet. They are also an important food crop in the Caribbean, Central America, and West Africa. Ube are grown on a limited basis in Florida and Southern California, though they require more water and attention.
Taste Description
Ube is typically described as having a unique, sweet, nutty flavor with vanilla undertones. Rather than eaten on its own, ube is often used as an ingredient in recipes ranging from sweet to savory, though it is primarily used to make sweets such as ice cream and cakes.
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Ube can be difficult to find in the United States because it is considered an invasive species. You may find it in fresh or frozen form in Filipino or Asian grocery stores. Depending on your location, you may be able to find ube in a chain local grocery store or have it delivered from an online grocer.
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Summary
Ube purple yams are a root vegetable native to Southeast Asia. They have gained worldwide interest due to their healthy nutritional profile and vibrant purple color. When used in baking and cooking, ube purple yams can make desserts, ice creams, and other sweets stand out visually.
From a nutritional perspective, ube purple yams provide a healthy source of antioxidants, which may reduce your risk of certain diseases. The nutrients in the ube purple yam may also help control blood sugar, fight inflammation, and lower your blood pressure.
In addition to providing a unique, vibrant color to many foods, ube purple yams can replace other starchy vegetables in soup, stew, or stir-fry recipes. While the ube purple yam can be hard to find in the U.S., ube powder and ube extract are more easily accessible and adequate for most recipes.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture (USDA).Panama, whole purple yam.National Cancer Institute.Antioxidants and cancer prevention.Cakrawati D, Srivichai S, Hongsprabhas P.Effect of steam-cooking on (poly)phenolic compounds in purple sweet potato tubers.Food Research.2021;5(1). doi:10.26656/fr.2017.5(1).407Harvard T.H. Chan School of Public Health.The nutrition source.Al-Ishaq RK, Abotaleb M, Kubatka P, Kajo K, Büsselberg D.Flavonoids and their anti-diabetic effects: cellular mechanisms and effects to improve blood sugar levels.Biomolecules. 2019;9(9):430. doi:10.3390/biom9090430Srivichai S, Hongsprabhas P.Profiling anthocyanins in thai purple yams(dioscorea alatal.).International Journal of Food Science. 2020;2020:1-10. doi:10.1155/2020/1594291Ginwala R, Bhavsar R, Chigbu DI, Jain P, Khan ZK.Potential role of flavonoids in treating chronic inflammatory diseases with a special focus on the anti-inflammatory activity of apigenin.Antioxidants (Basel). 2019;8(2):35. doi:10.3390/antiox8020035Ma Z, Du B, Li J, Yang Y, Zhu F.An insight into anti-inflammatory activities and inflammation-related diseases of anthocyanins: a review of both in vivo and in vitro investigations.Int J Mol Sci. 2021;22(20):11076. doi:10.3390/ijms222011076Srivichai S, Hongsprabhas P.Profiling anthocyanins in thai purple yams(dioscorea alatal.).International Journal of Food Science. 2020;2020:1-10. doi:10.1155/2020/1594291Balasuriya N BW, Rupasinghe V HP.Plant flavonoids as angiotensin converting enzyme inhibitors in regulation of hypertension.Functional Foods in Health and Disease. 2011;5:172-188.Zajac D, Wojciechowski P.The role of vitamins in the pathogenesis of asthma.International Journal of Molecular Sciences. 2023;24(10):8574. doi:10.3390/ijms24108574UCLA Health.Resistant starches newest thing in gut microbiome talk.Phillipine Consulate General.Ube.Specialty Produce.Ratalu purple yam.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture (USDA).Panama, whole purple yam.National Cancer Institute.Antioxidants and cancer prevention.Cakrawati D, Srivichai S, Hongsprabhas P.Effect of steam-cooking on (poly)phenolic compounds in purple sweet potato tubers.Food Research.2021;5(1). doi:10.26656/fr.2017.5(1).407Harvard T.H. Chan School of Public Health.The nutrition source.Al-Ishaq RK, Abotaleb M, Kubatka P, Kajo K, Büsselberg D.Flavonoids and their anti-diabetic effects: cellular mechanisms and effects to improve blood sugar levels.Biomolecules. 2019;9(9):430. doi:10.3390/biom9090430Srivichai S, Hongsprabhas P.Profiling anthocyanins in thai purple yams(dioscorea alatal.).International Journal of Food Science. 2020;2020:1-10. doi:10.1155/2020/1594291Ginwala R, Bhavsar R, Chigbu DI, Jain P, Khan ZK.Potential role of flavonoids in treating chronic inflammatory diseases with a special focus on the anti-inflammatory activity of apigenin.Antioxidants (Basel). 2019;8(2):35. doi:10.3390/antiox8020035Ma Z, Du B, Li J, Yang Y, Zhu F.An insight into anti-inflammatory activities and inflammation-related diseases of anthocyanins: a review of both in vivo and in vitro investigations.Int J Mol Sci. 2021;22(20):11076. doi:10.3390/ijms222011076Srivichai S, Hongsprabhas P.Profiling anthocyanins in thai purple yams(dioscorea alatal.).International Journal of Food Science. 2020;2020:1-10. doi:10.1155/2020/1594291Balasuriya N BW, Rupasinghe V HP.Plant flavonoids as angiotensin converting enzyme inhibitors in regulation of hypertension.Functional Foods in Health and Disease. 2011;5:172-188.Zajac D, Wojciechowski P.The role of vitamins in the pathogenesis of asthma.International Journal of Molecular Sciences. 2023;24(10):8574. doi:10.3390/ijms24108574UCLA Health.Resistant starches newest thing in gut microbiome talk.Phillipine Consulate General.Ube.Specialty Produce.Ratalu purple yam.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture (USDA).Panama, whole purple yam.National Cancer Institute.Antioxidants and cancer prevention.Cakrawati D, Srivichai S, Hongsprabhas P.Effect of steam-cooking on (poly)phenolic compounds in purple sweet potato tubers.Food Research.2021;5(1). doi:10.26656/fr.2017.5(1).407Harvard T.H. Chan School of Public Health.The nutrition source.Al-Ishaq RK, Abotaleb M, Kubatka P, Kajo K, Büsselberg D.Flavonoids and their anti-diabetic effects: cellular mechanisms and effects to improve blood sugar levels.Biomolecules. 2019;9(9):430. doi:10.3390/biom9090430Srivichai S, Hongsprabhas P.Profiling anthocyanins in thai purple yams(dioscorea alatal.).International Journal of Food Science. 2020;2020:1-10. doi:10.1155/2020/1594291Ginwala R, Bhavsar R, Chigbu DI, Jain P, Khan ZK.Potential role of flavonoids in treating chronic inflammatory diseases with a special focus on the anti-inflammatory activity of apigenin.Antioxidants (Basel). 2019;8(2):35. doi:10.3390/antiox8020035Ma Z, Du B, Li J, Yang Y, Zhu F.An insight into anti-inflammatory activities and inflammation-related diseases of anthocyanins: a review of both in vivo and in vitro investigations.Int J Mol Sci. 2021;22(20):11076. doi:10.3390/ijms222011076Srivichai S, Hongsprabhas P.Profiling anthocyanins in thai purple yams(dioscorea alatal.).International Journal of Food Science. 2020;2020:1-10. doi:10.1155/2020/1594291Balasuriya N BW, Rupasinghe V HP.Plant flavonoids as angiotensin converting enzyme inhibitors in regulation of hypertension.Functional Foods in Health and Disease. 2011;5:172-188.Zajac D, Wojciechowski P.The role of vitamins in the pathogenesis of asthma.International Journal of Molecular Sciences. 2023;24(10):8574. doi:10.3390/ijms24108574UCLA Health.Resistant starches newest thing in gut microbiome talk.Phillipine Consulate General.Ube.Specialty Produce.Ratalu purple yam.
U.S. Department of Agriculture (USDA).Panama, whole purple yam.
National Cancer Institute.Antioxidants and cancer prevention.
Cakrawati D, Srivichai S, Hongsprabhas P.Effect of steam-cooking on (poly)phenolic compounds in purple sweet potato tubers.Food Research.2021;5(1). doi:10.26656/fr.2017.5(1).407
Harvard T.H. Chan School of Public Health.The nutrition source.
Al-Ishaq RK, Abotaleb M, Kubatka P, Kajo K, Büsselberg D.Flavonoids and their anti-diabetic effects: cellular mechanisms and effects to improve blood sugar levels.Biomolecules. 2019;9(9):430. doi:10.3390/biom9090430
Srivichai S, Hongsprabhas P.Profiling anthocyanins in thai purple yams(dioscorea alatal.).International Journal of Food Science. 2020;2020:1-10. doi:10.1155/2020/1594291
Ginwala R, Bhavsar R, Chigbu DI, Jain P, Khan ZK.Potential role of flavonoids in treating chronic inflammatory diseases with a special focus on the anti-inflammatory activity of apigenin.Antioxidants (Basel). 2019;8(2):35. doi:10.3390/antiox8020035
Ma Z, Du B, Li J, Yang Y, Zhu F.An insight into anti-inflammatory activities and inflammation-related diseases of anthocyanins: a review of both in vivo and in vitro investigations.Int J Mol Sci. 2021;22(20):11076. doi:10.3390/ijms222011076
Balasuriya N BW, Rupasinghe V HP.Plant flavonoids as angiotensin converting enzyme inhibitors in regulation of hypertension.Functional Foods in Health and Disease. 2011;5:172-188.
Zajac D, Wojciechowski P.The role of vitamins in the pathogenesis of asthma.International Journal of Molecular Sciences. 2023;24(10):8574. doi:10.3390/ijms24108574
UCLA Health.Resistant starches newest thing in gut microbiome talk.
Phillipine Consulate General.Ube.
Specialty Produce.Ratalu purple yam.
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