As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. None of these calories are provided by fat. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Percentages are based on a diet of 2000 calories a day. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Required fields are marked *. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Sign Up. You will often find serotonin included as an ingredient in antidepressants. PSP can help control diabetes by improving blood sugar regulation and insulin production. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! 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. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Source: the University of Hawaiis Cancer Center. University of California. Of all the vitamins, vitamin A is the one most closely associated with vision health. 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. Okinawan potatoes come with a low glycemic index. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. 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. SelfDecode does not treat, diagnose or cure any conditions, Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. 4 Health Benefits of Japanese Sweet Potato + Nutrition Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. You also have the option to opt-out of these cookies. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Is your market carrying green dragon apples? Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. 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. 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]. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Contains a low amount of risky components that may include sodium and sugars (0%/oz). Japanese sweet potatoes are flavorful, do not have any lectins, and are rated less inflammatory, which is great for those who have a lectin sensitivity. Copyright 2023 Leaf Group Ltd., all rights reserved. Log In. 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. Vitamin A fact sheet for health professionals. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. 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. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. In Japan, it is known as beni-imo. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. However, the studies listed below should not be interpreted as supportive of any health benefit. What is the purple food in Hawaii? - coalitionbrewing.com Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [19, 20, 21, 22]. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. 2. Phytonutrients Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Purple sweet potatoes have antioxidant protection. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. The skin and flesh of these sweet potatoes have rich nutrition in them. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Read more: Which Sweet Potato Is the Healthiest? 4 g protein. 78 Nutritional Facts About Red Skin Sweet Potatoes | Kidadl Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. I like to eat As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. SelfDecode is a personalized health report service, They are nutritious for humans and many types of animals. Japanese sweet potatoes are rich in vitamins C and E. These potent antioxidants scavenge toxic free radicals and prevent the incidence of cancers in significant body organs. As PSP is rich in potassium, it helps regulate blood pressure. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. Japanese Yams Information and Facts - Specialty Produce USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Applications 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]. 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. 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 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:. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Jonathan Ritter, PharmD, PhD (Pharmacology). It also contains the following: Fiber: 6.7 grams Manganese: 30% of. They help control cholesterol levels. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. 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. 3. Can eating too many carrots turn your skin orange?. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. White Sweet Potato Nutrition. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. 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. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Sweet potatoes are a good source of many beneficial phytonutrients. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. How does this food fit into your daily goals? Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. What Nutrients Are in the Skins of Sweet Potatoes? Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Fiber is filling, without adding significant calories. Japanese Sweet Potato Nutrition | Healthfully 184 Cal. Your blood vessels need magnesium to relax and to transport calcium and potassium. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Sweet potatoes contain no fat, saturated fat or cholesterol. Cleveland Clinic. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. 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. Updated 2019. 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. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Daily Goals How does this food fit into your daily goals? 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. These cookies will be stored in your browser only with your consent. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth Updated 2014. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Note that each number in parentheses [1, 2, 3, etc.] 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. 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. 7. Boniato in English means "sweet potato". This effect was without adding any exercise. However, it refers to a specific type of sweet potato that is that is drier and less sweet than the varieties typical in the US. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. 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. Biomed Res Int. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Percentages are based on a diet of 2000 calories a day. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. 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. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Tryptophan is the precursor of both serotonin and melatonin. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 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]. Anthocyanins in purple sweet potatoes have memory-enhancing effects. The red-skin sweet potatoes are no different in nutrition. Health Benefits of Purple Sweet Potatoes | EatingWell Produce Sharing allows you to share your produce discoveries with your neighbors and the world! 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. 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. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). We hope you enjoy this website. Copyright Nutrineat & Buzzle.com, Inc. 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. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Ana received her MS in Pharmacy from the University of Belgrade. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Purple Sweet Potato Nutrition | livestrong Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. . Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. About Food Exercise Apps Community Blog Premium. It also helps regulate blood sugar levels. Can Vitamins Help to Slow Down Your Heart Rate? These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Yams Recipes Cultivation Flavor Read more: Potato vs. Sweet Potato Nutrition. Japanese sweet potato contains 30 milligrams of tryptophan. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. She loves communicating science and empowering people to achieve their optimal health. 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. 9. 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.