Diabetes superfoods. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. 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. PSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. About Food Exercise Apps Community Blog Premium. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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. 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). Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. 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.. Types of sweet potatoes. Okinawan potatoes come with a low glycemic index. Prefer mashed for your starches? 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. The more cooking and processing the potato goes through, the higher the glycemic index. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. 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. It prevents indigestion, gas, constipation, stomach ache, etc. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. 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. Source: the University of Hawaiis Cancer Center. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. 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. 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. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. This category only includes cookies that ensures basic functionalities and security features of the website. 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. When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. PSP can help control diabetes by improving blood sugar regulation and insulin production. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. So they can be incorporated in the diet by weight watchers and diabetics. 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 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:. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat [16]. Fiber is the part of food your body cannot digest. In addition, retinol is crucial for fetal development. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. Phytosterols are a cholesterol-like molecule found in plant cells. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . 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". Phytonutrients Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Nutrition Facts; Serving Size: 1 cup, cubes (133g . The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. others know about unique flavors that are around them. 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. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. Health Benefits 1. Your email address will not be published. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Use a fork to pierce five sets of holes throughout each sweet potato. 8. 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. Align your health hacks with your genes for optimal health & cognitive function. Thus, PSP can improve visual functions. What Nutrients Are in the Skins of Sweet Potatoes? Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. How does this food fit into your daily goals? The extract acts like an anti-atherosclerotic (hardening of arteries, due to deposition of plaque on their inner walls, is called atherosclerosis) and anti-diabetic agent. So they can be incorporated in the diet by weight watchers and diabetics. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Is your market carrying green dragon apples? The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. For a list of other foods low in lectins, click here. Required fields are marked *. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. 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! Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Sweet potato is native to the tropical regions of America. Yams Recipes Cultivation Flavor There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). The USDA reports that the potatoes contain about 17 grams of starch. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Harvard T.H. 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]. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Applications 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. How does this food fit into your daily goals? Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Read more: Which Sweet Potato Is the Healthiest? Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Vitamin A also helps reduce the risk of eye infections. This website uses cookies to improve your experience while you navigate through the website. The red-skin sweet potatoes are no different in nutrition. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. KEY FACTS. is a clickable link to peer-reviewed scientific studies. 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 Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Percentages are based on a diet of 2000 calories a day. 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 both soluble and insoluble fiber, both of which provide health benefits. 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. Updated June 3, 2020. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. 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. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine and serine in the largest amounts. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. University of California. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. 4 g protein. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! The anthocyanin content may vary according to the cultivar. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Read more: Sweet Potatoes and Weight Loss. Cleveland Clinic. 9. However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition. These cookies do not store any personal information. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. 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. . Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. She loves communicating science and empowering people to achieve their optimal health. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. 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. We hope you enjoy this website. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. but is for informational and educational purposes alone. 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]. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Copyright Nutrineat & Buzzle.com, Inc. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. You will often find serotonin included as an ingredient in antidepressants. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Carbs help fuel your brain, nervous system, cells and heart. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. 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 secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. 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. 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. Can eating too many carrots turn your skin orange?. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. 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 Japanese - Purple Sweet Potatoes . The skin and flesh of these sweet potatoes have rich nutrition in them. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. 1. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Purple sweet potato benefits include their versatility. 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. No human studies have yet investigated the effect of Japanese sweet potato on heart health. 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 Is a chef doing things with shaved fennel that are out of this world? A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. 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]. Fiber in PSP helps improve digestive health. Published April 1, 2019. Of course, creating an all-purple dish is even more dramatic. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. You need protein to build tissue including bones, muscles and skin. Sweet potato may help with constipation. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Sweet potatoes contain no fat, saturated fat or cholesterol. 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. SelfDecode is a personalized health report service, This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. 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. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 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. 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.
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