The Health Benefits of Ube

With its eye-catching purple flesh, ube is commonly used in Filipino cuisine (especially desserts) and has become a popular ingredient in the U.S. over the last few years.

Along with adding a pop of color to your recipes, it’s also a great source of vitamin C and is a good way to add fiber to your diet.

Registered dietitian Gillian Culbertson, RD, LD, shares the potential health perks of ube.

What is ube?

Ube, also known as a purple yam, is a starchy vegetable. It has a nutty, sweet and slightly vanilla taste.

100 grams of ube has approximately:

• 120 calories
• 27 grams of carbohydrates
• 4 grams of fiber
• 0 grams of sugar
• 1 gram of protein

It also provides these nutrients:

• Calcium
• Iron
• Potassium
• Sodium
• Vitamin A
• Vitamin C

Is ube good for you?

Yes. Ube can be a healthy option as part of a well-balanced meal, thanks to its nutrients and antioxidants. But the research on how ube can specifically improve your well-being is limited.

Culbertson outlines the potential benefits of ube.

It’s high in vitamin C

Eating a cup of ube gives you about 40% of the recommended daily value of vitamin C.

Vitamin C has a long list of benefits. It can:

• Boost your immune system
• Decrease your risk of chronic disease
• Help you absorb iron
• Aid in the production of collagen

It’s high in fiber

Ube is also a great source of soluble fiber, an essential nutrient for a happy, healthy gut.

“Fiber helps keep your bowel movements regular and also nourishes the beneficial bacteria that live in your gut microbiome,” shares Culbertson.

It may help manage blood sugar

As a low glycemic index food, ube may be helpful in preventing spikes in your blood sugar levels.

And the flavonoids that are found in ube may also be helpful in reducing oxidative stress that can contribute to Type 2 diabetes and high blood sugar. But more research is needed to fully understand how ube may affect certain medical conditions like Type 2 diabetes.

It may promote gut health

Ube is considered a resistant starch, which means you digest it more slowly. This can help with your overall gut health.

“Ube can help promote a healthy gut flora by helping with the production of short-chain fatty acids,” explains Culbertson. “This may be helpful with irritable bowel disease (IBD) and may help protect your gut lining.”

And as ube has anti-inflammatory properties, it may also help with reducing the inflammation associated with ulcerative colitis (UC). But, again, more research is needed.

Potential risks or side effects

In most cases, ube is safe to eat. There’s a rare chance you may have an allergic reaction to the purple root vegetable. Common symptoms of an allergic reaction include:

• Hives
• An itchy mouth or lips
• Nausea

Bottom line?

While there isn’t much research on how ube can benefit your health, it’s still worth a try.

Not only does its vibrant purple hue add a burst of color to your meals, but ube also provides some vital nutrients and vitamins.

You can find ube at Asian markets or specialty stores. It can typically replace other starches in recipes, like potatoes and yams, says Culbertson. There are endless ways you can boil, mash, fry or bake with it.

“Ube can also be made into a flour or a powder that’s often used in Filipino cakes, jams and other desserts,” she notes. “It’s a really pretty and fun ingredient to try incorporating into your meals.”