The phytonutrients associated with different colors in sweet potato do have different health properties. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. It also helps regulate blood sugar levels. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Japanese sweet potatoes are available in the produce aisle of most grocery stores. 8. is a clickable link to peer-reviewed scientific studies. For a list of other foods low in lectins, click here. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Copyright 2023 Leaf Group Ltd., all rights reserved. No human studies have yet investigated the effect of Japanese sweet potato on heart health. It prevents indigestion, gas, constipation, stomach ache, etc. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. National Institutes of Health Office of Dietary Supplements. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Their natural sweetness also means they can be used in pies and a range of other baked desserts. This category only includes cookies that ensures basic functionalities and security features of the website. Yams Recipes Cultivation Flavor The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. American Diabetes Association: Explore: Complications, Diabetes Self-Management: Cooking Methods for Healthy Eating, Nutrients: The Effect of Dietary Glycaemic Index on Glycaemia in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Nutrients: A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Taro vs Sweet potato - In-Depth Nutrition Comparison - Food Struct Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Vitamin E in Japanese sweet potatoes is also good for the health of your eyes and may reduce the risk of cataracts, according to a meta-analysis, published in Public Health Nutrition in 2015. There exist several varieties of the root vegetable sweet potato (, ). In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. They help control cholesterol levels. It is mandatory to procure user consent prior to running these cookies on your website. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. You need protein to build tissue including bones, muscles and skin. Align your health hacks with your genes for optimal health & cognitive function. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). The clearest benefit may be to people who struggle with constipation. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Your blood vessels need magnesium to relax and to transport calcium and potassium. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto Sweet potatoes contain no fat, saturated fat or cholesterol. Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. American College of Allergy, Asthma & Immunology. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. 2. Fiber in PSP helps improve digestive health. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. It prevents indigestion, gas, constipation, stomach ache, etc. Can eating too many carrots turn your skin orange?. However, the studies listed below should not be interpreted as supportive of any health benefit. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Sweet potatoes are a good source of many beneficial phytonutrients. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Required fields are marked *. The flesh is dry, starchy and subtly sweet. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. FoodData Central. Types of sweet potatoes. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy Japanese Sweet Potato Nutrition | Healthfully You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Many polyphenols work as antioxidants in the human body. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard. The USDA reports that the potatoes contain about 17 grams of starch. Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. Sweet Recipes Cultivation Flavor Nutrition Storage Sweet Amorgos Island Beauregard Boniato Cilembu Covington Gold Austrailian Gorojima Hannah Japanese Japanese Purple Mississippi Murasaki Naruto Kintoki O'Henry Satsuma-imo Stokes Purple Tahitian West African White Yellow West African. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. Updated February 14, 2020. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |, Mashed Purple Yams with Sesame Brown Butter. Japanese Sweet Potato Nutrition And Health Benefits She loves communicating science and empowering people to achieve their optimal health. The skin and flesh of these sweet potatoes have rich nutrition in them. Of all the vitamins, vitamin A is the one most closely associated with vision health. They are especially rich in coumarins [7]. Soluble fiber helps stabilize blood sugar and cholesterol levels. PSP cultivars are unusually high in antioxidants. Joe Cohen flipped the script on conventional and alternative medicine and it worked. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Potassium fact sheet for health professionals. Updated 2019. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Read more: Why Potatoes With More Color Are Healthiest. The sweetness does come at a carbohydrate cost, with the price being about 37 grams of carbohydrates for an average sweet potato, and 61 for an Okinawan purple specifically. However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. Your email address will not be published. Serving Size : 1 Bag. Chan School of Public Health, International Journal of Food Sciences and Nutrition. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Thus, PSP can improve visual functions. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Is your market carrying green dragon apples? Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [19, 20, 21, 22]. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Your email address will not be published. Japanese Sweet Potatoes Information, Recipes and Facts - Specialty Produce SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. In another study of 93 patients with heart disease (acute coronary syndrome), the group that received a treatment regimen including sweet potatoes, foot baths, and acupressure massage had significantly less constipation. Okinawan potatoes come with a low glycemic index. About Food Exercise Apps Community Blog Premium. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Updated June 3, 2020. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. This website uses cookies to improve your experience. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Sweet potato 26% 71% Protein: 1.5 g Fats: 0.2 g Carbs: 26.46 g Water: 70.64 g Other: 1.2 g 2% 21% 76% Protein: 2.01 g Fats: 0.15 g Carbs: 20.71 g Water: 75.78 g Other: 1.35 g Contains more Fats +33.3% Contains more Carbs +27.8% Contains more Protein +34% Contains more Other +12.5% Equal in Water - 75.78 Fat Type Comparison All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. 6. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. SelfDecode is a personalized health report service, A plus sign next to the number [1+, 2+, etc] means that the information is found within the full scientific study rather than the abstract. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. The Okinawan people eat both in abundance [2]. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Source: the University of Hawaiis Cancer Center. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. This delicious dish is flexible and serves 4. This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic [15]. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Purple Sweet Potatoes: Nutrition Facts and Benefits In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. 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Comment * document.getElementById("comment").setAttribute( "id", "a328d2b894c7ae4b2a7cd6c0675c5068" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. All make a sweeter, moister alternative to plain white potatoes. SelfDecode does not treat, diagnose or cure any conditions, Have you ever asked yourself, "How much weight can I lose in a month?" The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Eating a sweet potato might help you chase away the blues. So they can be incorporated in the diet by weight watchers and diabetics. This makes it a healthy food choice for diabetics [1]. The anthocyanin content may vary according to the cultivar. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. Naturally low in fat and high in nutritional value, they are packed with health benefits. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. The University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. Japanese sweet potato Nutrition Facts - Eat This Much Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. This effect was without adding any exercise. Cleveland Clinic. which enables users to obtain detailed information and reports based on their genome. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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Jonathan Ritter, PharmD, PhD (Pharmacology). While Japanese sweet potato is considered safe to eat as food, it should never be used in place of something your doctor recommends or prescribes. Ana has many years of experience in clinical research and health advising. PSP can help control diabetes by improving blood sugar regulation and insulin production. 4 g protein. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island Okinawa, where it was a staple in the local diet for centuries. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. None of these calories are provided by fat. But a baked sweet potato has a GI of 94. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Table 1: Nutrition facts per medium (171-gram) cooked purple sweet potato Vitamins Vitamin A RAE: 183% of the daily value Vitamin C: 38% DV Vitamin B6: 29% DV Thiamin (B1): 18% DV Vitamin E: 7% DV Niacin (B3): 6% DV Riboflavin (B2): 5% DV Folate: 3% DV RAE = retinol activity equivalents Minerals Potassium: 17% DV Zinc: 9% DV Magnesium: 7% DV If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Okinawa Sweet Potato: Japan's Perfect Purple Superfood The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. We hope you enjoy this website. or "How many meals a day should you eat?" That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet. Japanese sweet potatoes are rich in vitamins C and E. These potent antioxidants scavenge toxic free radicals and prevent the incidence of cancers in significant body organs. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. The more cooking and processing the potato goes through, the higher the glycemic index. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. We'll assume you're ok with this, but you can opt-out if you wish. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. 184 Cal. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. All parts of Okinawan sweet potatoes exhibit antioxidant properties. . Purple Sweet Potato Nutrition | livestrong The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. In addition, retinol is crucial for fetal development. PSP can help control diabetes by improving blood sugar regulation and insulin production. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro - Healthline In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. located in the retina of your eye, have been shown to prevent or delay the progression of chronic eye diseases such as age related macular degeneration and cataracts, according to American Optometric Association. In addition, there was a decrease in insulin resistance. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. U.S. Department of Agriculture. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. You also have the option to opt-out of these cookies. They contain four times your daily value of vitamin A, half your daily value of vitamin C, as well as manganese, vitamin B6, copper, iron, dietary fiber, and potassium. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. 4 Health Benefits of Japanese Sweet Potato + Nutrition