Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. 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 Purple sweet potatoes have antioxidant protection. 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. 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. 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. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Chan School of Public Health. As PSP is rich in potassium, it helps regulate blood pressure. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Updated 2019. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 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. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 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. The antioxidants exhibit anti-inflammatory properties too. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. 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. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. 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. 7. 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. 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. Its first known cultivation can be dated back to 50,000 BC. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. J Nutr Metab. Copyright Nutrineat & Buzzle.com, Inc. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Cleveland Clinic. 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. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. As PSP is rich in potassium, it helps regulate blood pressure. National Institutes of Health Office of Dietary Supplements. 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. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. They simply contain some compounds of interest to cancer researchers. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. 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. 3. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Sporamins, storage proteins in sweet potato, also have antioxidant properties. What Nutrients Are in the Skins of Sweet Potatoes? 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. 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. It also helps regulate blood sugar levels. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. 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. The skin and flesh of these sweet potatoes have rich nutrition in them. In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. A plus sign next to the number [1+, 2+, etc] means that the information is found within the full scientific study rather than the abstract. 8. 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. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. All make a sweeter, moister alternative to plain white potatoes. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. 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. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. 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. others know about unique flavors that are around them. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. Thus, PSP can improve visual functions. Phytonutrients Japanese Purple Sweet potatoes are available in the fall and winter. 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. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. All of our content is written by scientists and people with a strong science background. 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]. For a list of other foods low in lectins, click here. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Applications Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. 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. In Japan, it is known as beni-imo. Pinpoint your location annonymously through the Specialty Produce App and let Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. 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. 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. Read more: Which Sweet Potato Is the Healthiest? Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. It also helps regulate blood sugar levels. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. The GI of a peeled sweet potato, boiled, is low at 46. Nutrition Facts; Serving Size: 1 cup, cubes (133g . These cookies do not store any personal information. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Updated February 14, 2020. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. This delicious dish is flexible and serves 4. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Note that each number in parentheses [1, 2, 3, etc.] The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. 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]. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. 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. Is your market carrying green dragon apples? Japanese sweet potatoes contain approximately 27 grams of carbohydrates. She is a strong advocate of integrating scientific knowledge and holistic medicine. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Digestive HealthFiber in PSP helps improve digestive health. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. 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 Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. 9. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Sweet potatoes are only distantly related to potatoes. 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 We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. 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. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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! Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 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. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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. This effect was without adding any exercise. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Naturally low in fat and high in nutritional value, they are packed with health benefits. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. 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. Ana has many years of experience in clinical research and health advising. Many polyphenols work as antioxidants in the human body. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Sweet potato is native to the tropical regions of America. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Copyright 2023 Leaf Group Ltd., all rights reserved. Log In. 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]. Updated June 3, 2020. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Seasons . While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. 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. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. 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Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Biomed Res Int. 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. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Carbs are important for the production of energy needed for metabolic and physical processes. Boniato in English means "sweet potato". Craving something sweet but healthy in the morning? The anthocyanin content may vary according to the cultivar. Carbs help fuel your brain, nervous system, cells and heart. Boniato History. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Health Benefits 1. 10. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. 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]. 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. Percentages are based on a diet of 2000 calories a day. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. KEY FACTS. Our goal is to not have a single piece of inaccurate information on this website. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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. The plant-based totally nature of the weight loss plan may additionally trump the caloric limit, though, since the only population that lives even longer than the Okinawa Japanese don't simply devour a 98% meat-loose diet, they eat 100% meat-unfastened. Vitamin A also helps your body process and use iron properly. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). . The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. So they can be incorporated in the diet by weight watchers and diabetics. 0 g fat. Potassium fact sheet for health professionals. Published April 1, 2019. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. 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. SelfDecode is a personalized health report service, Fiber in PSP helps improve digestive health. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. PSP can help control diabetes by improving blood sugar regulation and insulin production. 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. 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. 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 but is for informational and educational purposes alone. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. 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].