Kerns studied English literature and neurology at UC Davis. In addition, there was a decrease in insulin resistance. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. The following purported benefits are only supported by limited, low-quality clinical studies. American College of Allergy, Asthma & Immunology. or "How many meals a day should you eat?" 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 provide approximately 2 grams of protein. Because of this stabilization, they may play an important part in fighting diabetes and obesity. How does this food fit into your daily goals? Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Okinawan potatoes come with a low glycemic index. Fiber is filling, without adding significant calories. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Updated 2014. 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. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. 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]. 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. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. However, the studies listed below should not be interpreted as supportive of any health benefit. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. They help control cholesterol levels. 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. Besides that, however, sweet potato strains have a very similar nutritional profile. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. The antioxidants exhibit anti-inflammatory properties too. Today, there are over 400 strains of sweet potato grown around the world. 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 contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. National Institutes of Health Office of Dietary Supplements. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. 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. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. 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]. Other purple foods include ulu (breadfruit), mangos, and some . They are nutritious for humans and many types of animals. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. But opting out of some of these cookies may have an effect on your browsing experience. Sign Up. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. PSP cultivars are unusually high in antioxidants. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Updated 2019. Carbs are important for the production of energy needed for metabolic and physical processes. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Phytosterols are a cholesterol-like molecule found in plant cells. There exist several varieties of the root vegetable sweet potato (, ). Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. 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. 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 In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Sweet potato is native to the tropical regions of America. Many people around the world eat sweet potatoes as a staple food without any ill effects. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . 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. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Serving Size : 1 Bag. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. 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. Copyright Nutrineat & Buzzle.com, Inc. About Food Exercise Apps Community Blog Premium. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Berkeley Wellness. None of these calories are provided by fat. It prevents indigestion, gas, constipation, stomach ache, etc. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Health Benefits 1. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Is a chef doing things with shaved fennel that are out of this world? U.S. Department of Agriculture. Ana received her MS in Pharmacy from the University of Belgrade. Can eating too many carrots turn your skin orange?. 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. So they can be incorporated in the diet by weight watchers and diabetics. 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. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. 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. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. 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. which enables users to obtain detailed information and reports based on their genome. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. As PSP is rich in potassium, it helps regulate blood pressure. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. For a list of other foods low in lectins, click here. So they can be incorporated in the diet by weight watchers and diabetics. The anthocyanin content may vary according to the cultivar. SelfDecode is a personalized health report service, Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. 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. Note that each number in parentheses [1, 2, 3, etc.] Updated February 14, 2020. Fiber is the part of food your body cannot digest. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 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. Published April 1, 2019. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Its first known cultivation can be dated back to 50,000 BC. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. The clearest benefit may be to people who struggle with constipation. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. How to Cook Purple Yams: Baked, Boiled or Roasted, University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes". Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Have you ever asked yourself, "How much weight can I lose in a month?" It also contains the following: Fiber: 6.7 grams Manganese: 30% of. The USDA reports that the potatoes contain about 17 grams of starch. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. While Boniato is quite popular in South Florida, this kind of sweet potato originated . No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. 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. Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. This category only includes cookies that ensures basic functionalities and security features of the website. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. 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. 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]. 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. We believe that the most accurate information is found directly in the scientific source. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. In addition, retinol is crucial for fetal development. 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. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. 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. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. She loves communicating science and empowering people to achieve their optimal health. 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]. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. 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 ]. Vitamin A also helps reduce the risk of eye infections. Japanese Japanese - Purple Sweet Potatoes . At a dosage of 250 mg/kg, it stimulated the immune system function. 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. 3. 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. All make a sweeter, moister alternative to plain white potatoes. The more cooking and processing the potato goes through, the higher the glycemic index. Naturally low in fat and high in nutritional value, they are packed with health benefits. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color We'll assume you're ok with this, but you can opt-out if you wish. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. Sweet potatoes contain no fat, saturated fat or cholesterol. Daily Goals How does this food fit into your daily goals? Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Some are firm, dry, and mealy, while others are soft and moist. White Sweet Potato Nutrition. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Your email address will not be published. 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. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Anthocyanins in purple sweet potatoes have memory-enhancing effects.

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