A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Campesterol was the second most abundant. This website uses cookies to improve your experience while you navigate through the website. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. 10. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. In addition, retinol is crucial for fetal development. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . This carbohydrate value comes from three sources: dietary fiber, sugars and starch. They help control cholesterol levels. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Vitamin A also helps your body process and use iron properly. Their natural sweetness also means they can be used in pies and a range of other baked desserts. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! Naturally low in fat and high in nutritional value, they are packed with health benefits. The phytonutrients associated with different colors in sweet potato do have different health properties. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. You will often find serotonin included as an ingredient in antidepressants. Japanese Purple Sweet potatoes are available in the fall and winter. The clearest benefit may be to people who struggle with constipation. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Have you ever asked yourself, "How much weight can I lose in a month?" Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Phytosterols are a cholesterol-like molecule found in plant cells. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. Thus, PSP can improve visual functions. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. KEY FACTS. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. We do not aim to diagnose, treat, cure or prevent any illness or disease. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. It prevents indigestion, gas, constipation, stomach ache, etc. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Percentages are based on a diet of 2000 calories a day. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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. Some are firm, dry, and mealy, while others are soft and moist. Thus, PSP can improve visual functions. Pinpoint your location annonymously through the Specialty Produce App and let . Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Note that each number in parentheses [1, 2, 3, etc.] In a study of 120 leukemia patients undergoing chemotherapy, eating 200 g of sweet potato per day prevented constipation and increased satisfaction with bowel movements [11]. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Generic Japanese Purple Sweet Potato Serving Size: 100 g 132 Cal 94% 32g Carbs 3% 0.4g Fat 4% 1.2g Protein Track macros, calories, and more with MyFitnessPal. Log In. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Japanese sweet potato contains 30 milligrams of tryptophan. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. How does this food fit into your daily goals? When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. 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. National Institutes of Health Office of Dietary Supplements. 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. 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One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Good source of fiber (12% of DV/100g). Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Anthocyanins in purple sweet potatoes have memory-enhancing effects. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. There exist several varieties of the root vegetable sweet potato (, ). Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. Although they have less than sweet potatoes, yams provide you with antioxidants, including vitamins A and C. These vitamins support a healthy immune system and fight free radical damage, while also combating inflammation. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Baking soda can neutralize acidic ingredients in both sweet and savory foods, but add it only in small amounts, so that it doesn't affect the taste. 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. As PSP is rich in potassium, it helps regulate blood pressure. This makes it a healthy food choice for diabetics [1]. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Components in Japanese Sweet Potato Tubers, Health Effects of Japanese Sweet Potatoes, Animal & Cell Research (Lacking Evidence), Japanese Sweet Potato as Part of the Lectin Avoidance Diet. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. 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. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. The Okinawan people eat both in abundance [2]. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 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. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. 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. The antioxidants exhibit anti-inflammatory properties too. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. 8. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Its first known cultivation can be dated back to 50,000 BC. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 6. 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. Cleveland Clinic. Yams Recipes Cultivation Flavor Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. The amounts, per potato, are as follows: Potassium : 940 milligrams Calcium : 80 milligrams Magnesium : 50 milligrams Phosphorus : 92 milligrams Iron : 1.4 milligrams Copper : 0.36 milligram Manganese : 0.88 milligram Keep reading to learn more about the health benefits of the Japanese Sweet Potato. No human studies have yet investigated the effect of Japanese sweet potato on heart health. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Sweet potatoes contain no fat, saturated fat or cholesterol. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. University of California. 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. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Sweet potatoes, as a group, prefer hot, humid climates. 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. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. Vitamin A fact sheet for health professionals. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. 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. The more cooking and processing the potato goes through, the higher the glycemic index. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. They are rich in the following vitamins and minerals: 1 Vitamin A in the form of beta-carotene Vitamin B6 Vitamin C Potassium Fiber Zinc Magnesium Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 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 Nutritional Value Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. Percentages are based on a diet of 2000 calories a day. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. 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. These cookies will be stored in your browser only with your consent. 3. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Besides that, however, sweet potato strains have a very similar nutritional profile. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. The anthocyanin content may vary according to the cultivar. U.S. Department of Agriculture. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Fiber is the part of food your body cannot digest. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. All make a sweeter, moister alternative to plain white potatoes. Necessary cookies are absolutely essential for the website to function properly. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. They simply contain some compounds of interest to cancer researchers. The purple yam (ube) is a starchy root vegetable that's a great source of carbs, potassium, and vitamin C. One cup (100 grams) of cooked ube provides the following ( 1 ): Calories: 140 Carbs:. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. In addition, there was a decrease in insulin resistance. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Your blood vessels need magnesium to relax and to transport calcium and potassium. Purple sweet potatoes have antioxidant protection. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. SelfDecode is a personalized health report service, Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. The Japanese yam is unlike a sweet potato in its skin color and flesh. Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Copyright 2023 Leaf Group Ltd., all rights reserved. Purple sweet potato benefits include their versatility. which enables users to obtain detailed information and reports based on their genome. Biomed Res Int. Okinawan potatoes come with a low glycemic index. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Updated February 14, 2020. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. But opting out of some of these cookies may have an effect on your browsing experience. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Your body converts the beta carotene it receives from foods into vitamin A. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Chan School of Public Health. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. The flesh is dry, starchy and subtly sweet. Sweet potato is native to the tropical regions of America. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Read more: Which Sweet Potato Is the Healthiest? Health Benefits 1. According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. For a list of other foods low in lectins, click here. Of all the vitamins, vitamin A is the one most closely associated with vision health. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Sweet potato may help with constipation. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties.

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