We do not aim to diagnose, treat, cure or prevent any illness or disease. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. How to Cook Purple Yams: Baked, Boiled or Roasted, University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes". Vitamin A also helps your body process and use iron properly. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Updated February 14, 2020. Kerns studied English literature and neurology at UC Davis. Campesterol was the second most abundant. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! 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. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. The skin and flesh of these sweet potatoes have rich nutrition in them. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Necessary cookies are absolutely essential for the website to function properly. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Applications Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. 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Sign Up. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Fiber in PSP helps improve digestive health. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Purple sweet potatoes have antioxidant protection. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. National Institutes of Health Office of Dietary Supplements. Fiber is the part of food your body cannot digest. 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. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Of all the vitamins, vitamin A is the one most closely associated with vision health. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Align your health hacks with your genes for optimal health & cognitive function. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Sweet potatoes are only distantly related to potatoes. It prevents indigestion, gas, constipation, stomach ache, 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 Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. These cookies do not store any personal information. 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. Japanese Japanese - Purple Sweet Potatoes . Anthocyanins in purple sweet potatoes have memory-enhancing effects. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. American College of Allergy, Asthma & Immunology. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. 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. Have you ever asked yourself, "How much weight can I lose in a month?" 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. I like to eat Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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 Vitamin A also helps reduce the risk of eye infections. 2015;2015:768093. doi:10.1155/2015/768093. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. How does this food fit into your daily goals? Tryptophan is the precursor of both serotonin and melatonin. Your body converts the beta carotene it receives from foods into vitamin A. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Types of sweet potatoes. Copyright 2023 Leaf Group Ltd., all rights reserved. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. 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! 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. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. 4 g protein. 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. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Ana received her MS in Pharmacy from the University of Belgrade. Japanese sweet potatoes provide approximately 2 grams of protein. 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. About Food Exercise Apps Community Blog Premium. There is also lau lau, which is pork wrapped in ti leaves, as well as poi, which is a favorite food often eaten with meats like chicken or fish. The Okinawan people eat both in abundance [2]. So they can be incorporated in the diet by weight watchers and diabetics. 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. 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]. In Japan, it is known as beni-imo. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. 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. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Required fields are marked *. This category only includes cookies that ensures basic functionalities and security features of the website. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Read more: Potato vs. Sweet Potato Nutrition. Talk to your doctor to develop strategies to address any health concerns you may have [1]. They are especially rich in coumarins [7]. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Thus, PSP can improve visual functions. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 8. Its first known cultivation can be dated back to 50,000 BC. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Your email address will not be published. This website uses cookies to improve your experience. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. 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. SelfDecode is a personalized health report service, Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. 3. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. What Nutrients Are in the Skins of Sweet Potatoes? You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Diabetes superfoods. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Try using herbs or spices and a dollop of yogurt to add flavor instead. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Is a chef doing things with shaved fennel that are out of this world? // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Jonathan Ritter, PharmD, PhD (Pharmacology). Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Log In. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. 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. Sweet potato may help with constipation. Food allergy. Sweet potatoes contain no fat, saturated fat or cholesterol. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. 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. They simply contain some compounds of interest to cancer researchers. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. The more cooking and processing the potato goes through, the higher the glycemic index. Because of this stabilization, they may play an important part in fighting diabetes and obesity. 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. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Of course, creating an all-purple dish is even more dramatic. Updated 2014. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. You also have the option to opt-out of these cookies.