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. 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. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Cleveland Clinic. The GI of a peeled sweet potato, boiled, is low at 46. American Diabetes Association. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. University of California. 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! I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. The antioxidants, vitamins A, C, E, zinc, etc. 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. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. 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]. 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. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. 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 ]. but is for informational and educational purposes alone. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. SelfDecode is a personalized health report service, International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Required fields are marked *. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). The antioxidants exhibit anti-inflammatory properties too. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. They simply contain some compounds of interest to cancer researchers. Joe Cohen flipped the script on conventional and alternative medicine and it worked. She loves communicating science and empowering people to achieve their optimal health. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. is a clickable link to peer-reviewed scientific studies. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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. PSP can help control diabetes by improving blood sugar regulation and insulin production. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. It prevents indigestion, gas, constipation, stomach ache, etc. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Yams Recipes Cultivation Flavor Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . National Institutes of Health Office of Dietary Supplements. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Harvard T.H. Read more: Potato vs. Sweet Potato Nutrition. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. 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. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. You will often find serotonin included as an ingredient in antidepressants. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Percentages are based on a diet of 2000 calories a day. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Anthocyanins in purple sweet potatoes have memory-enhancing effects. This makes it a healthy food choice for diabetics [1]. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Its first known cultivation can be dated back to 50,000 BC. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 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]. Information is shared for educational purposes only. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. 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. You need protein to build tissue including bones, muscles and skin. Kerns studied English literature and neurology at UC Davis. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. The striking hue can add a colorful twist to the dish. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Read more: Why Potatoes With More Color Are Healthiest. Sweet potato is native to the tropical regions of America. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. There exist several varieties of the root vegetable sweet potato (, ). Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. 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. 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. Craving something sweet but healthy in the morning? The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. We've created informative articles that you can come back to again and again when you have questions or want to learn more! We do not aim to diagnose, treat, cure or prevent any illness or disease. Updated 2014. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Can Vitamins Help to Slow Down Your Heart Rate? Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Your body converts the beta carotene it receives from foods into vitamin A. 5. 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. Eating a sweet potato might help you chase away the blues. Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. They are nutritious for humans and many types of animals. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. 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. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. 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. 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. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. This vegetable is unique nutritionally in that it's very low on the glycemic index compared to other types of potatoes and sweet potatoes, meaning they won't have as strong an impact on your. Change Food Share . The glycemic index of sweet potato depends on the cooking method. SelfDecode does not treat, diagnose or cure any conditions, Japanese sweet potatoes provide approximately 2 grams of protein. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. U.S. Department of Agriculture. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. As PSP is rich in potassium, it helps regulate blood pressure. 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. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. 2. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. All of our content is written by scientists and people with a strong science background. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Updated 2019. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. 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. Nutrition Facts for Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Sweet potatoes are a good source of many beneficial phytonutrients. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. This website uses cookies to improve your experience. 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In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 8. 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. 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. 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While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Your email address will not be published. or "How many meals a day should you eat?" 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. The flesh is dry, starchy and subtly sweet. 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]. 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. Contains a low amount of risky components that may include sodium and sugars (0%/oz). Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Other purple foods include ulu (breadfruit), mangos, and some . Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. These cookies will be stored in your browser only with your consent. 4. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. PSP can help control diabetes by improving blood sugar regulation and insulin production. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Your blood vessels need magnesium to relax and to transport calcium and potassium. 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. 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]. 0 g fat. 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. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. 4 g protein. Read more: Sweet Potatoes and Weight Loss. 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. 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. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. As PSP is rich in potassium, it helps regulate blood pressure. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the healthiest of all vegetables by The Center for Science in the Public Interest [2]. 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. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. They help control cholesterol levels. The clearest benefit may be to people who struggle with constipation. Updated June 3, 2020. Sweet potatoes, as a group, prefer hot, humid climates. Your email address will not be published. Published April 1, 2019. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. We hope you enjoy this website. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. In Japan, it is known as beni-imo. They are especially rich in coumarins [7]. 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. Soluble fiber helps stabilize blood sugar and cholesterol levels. Besides that, however, sweet potato strains have a very similar nutritional profile. 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. 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. 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. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. 10. 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. So they can be incorporated in the diet by weight watchers and diabetics. 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. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. These fat-soluble antioxidant carotenoids. In Japan, it is known as. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Berkeley Wellness. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Purple sweet potato benefits include their versatility. The Japanese yam is unlike a sweet potato in its skin color and flesh. Potassium fact sheet for health professionals. Phytonutrients According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. But a baked sweet potato has a GI of 94. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. 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. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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. 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. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Because of this stabilization, they may play an important part in fighting diabetes and obesity.
