No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. 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. Is a chef doing things with shaved fennel that are out of this world? Sweet potato is native to the tropical regions of America. Continue boiling until soft (easily pierced by a fork), and then drain. SelfDecode is a personalized health report service, 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. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. 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. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. At a dosage of 250 mg/kg, it stimulated the immune system function. But opting out of some of these cookies may have an effect on your browsing experience. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). 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 It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. 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. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color 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 ]. 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. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Its first known cultivation can be dated back to 50,000 BC. Vitamin A fact sheet for health professionals. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Seasons . FoodData Central. Their natural sweetness also means they can be used in pies and a range of other baked desserts. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. 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. The glycemic index of sweet potato depends on the cooking method. Various types of sweet potatoes contain almost similar quantities of nutrients. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. 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]. We also use third-party cookies that help us analyze and understand how you use this website. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. When raw it is possible for some tubers to have white streaks throughout, however these striations typically disappear and turn deeply purple colored when cooked. 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. 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 USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |, Mashed Purple Yams with Sesame Brown Butter. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. 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 are a good source of many beneficial phytonutrients. 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. 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. Sweet potatoes, as a group, prefer hot, humid climates. It prevents indigestion, gas, constipation, stomach ache, etc. Updated 2019. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. 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. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. They simply contain some compounds of interest to cancer researchers. The clearest benefit may be to people who struggle with constipation. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island Okinawa, where it was a staple in the local diet for centuries. 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. 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. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Our goal is to not have a single piece of inaccurate information on this website. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. This website uses cookies to improve your experience while you navigate through the website. U.S. Department of Agriculture. About Food Exercise Apps Community Blog Premium. 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. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Quick stats 130 Calories 27g Carbs (27g net carbs) 0g Fat 2g Protein No price info Try our free Diet Generator I want to eat calories in meals. Published April 1, 2019. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. 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. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. 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. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Chan School of Public Health. American College of Allergy, Asthma & Immunology. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use 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]. Harvard T.H. Can eating too many carrots turn your skin orange?. University of California. Japanese sweet potatoes provide approximately 2 grams of protein. Have you ever asked yourself, "How much weight can I lose in a month?" It also helps regulate blood sugar levels. Boniato History. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Cleveland Clinic. This website uses cookies to improve your experience. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. 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. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. Required fields are marked *. Your blood vessels need magnesium to relax and to transport calcium and potassium. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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. 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. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Fiber is the part of food your body cannot digest. Yams Recipes Cultivation Flavor SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Percentages are based on a diet of 2000 calories a day. Read more: Why Potatoes With More Color Are Healthiest. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Percentages are based on a diet of 2000 calories a day. The flesh is dry, starchy and subtly sweet. You will often find serotonin included as an ingredient in antidepressants. Diabetes superfoods. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. 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. Its first known cultivation can be dated back to 50,000 BC. This makes it a healthy food choice for diabetics [1]. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. The phytonutrients associated with different colors in sweet potato do have different health properties. Japanese sweet potato contains 30 milligrams of tryptophan. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. 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 purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. 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. Your body converts the beta carotene it receives from foods into vitamin A. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Log In. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Read more: Which Sweet Potato Is the Healthiest? Of course, creating an all-purple dish is even more dramatic. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. No human studies have yet investigated the effect of Japanese sweet potato on heart health. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin.
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