Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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So PSP can help lower the symptoms of arthritis and inflammation-related health problems. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Updated 2015. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. is a clickable link to peer-reviewed scientific studies. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. 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 Harvard T.H. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. This delicious dish is flexible and serves 4. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. PSP cultivars are unusually high in antioxidants. 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]. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. 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]. 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 Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. 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. We also use third-party cookies that help us analyze and understand how you use this website. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. University of California. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Applications In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Have you ever asked yourself, "How much weight can I lose in a month?" Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. 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. Sweet potatoes, as a group, prefer hot, humid climates. If you were to consider a medium-sized red skin potato, it will contain 150 calories with 0.14 oz (4 g) of protein, 0.11 oz (3 g) of fiber, and 1.12 oz (34 g) of 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. This makes it a healthy food choice for diabetics [1]. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. How does this food fit into your daily goals? We'll assume you're ok with this, but you can opt-out if you wish. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. 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. American Diabetes Association. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. 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. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Japanese sweet potatoes are available in the produce aisle of most grocery stores. 9. PSP can help control diabetes by improving blood sugar regulation and insulin production. The skin and flesh of these sweet potatoes have rich nutrition in them. As PSP is rich in potassium, it helps regulate blood pressure. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Your blood vessels need magnesium to relax and to transport calcium and potassium. So they can be incorporated in the diet by weight watchers and diabetics. Daily Goals How does this food fit into your daily goals? 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 ]. For a list of other foods low in lectins, click here. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Purple sweet potatoes have antioxidant protection. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. FoodData Central. Change Food Share . Talk to your doctor to develop strategies to address any health concerns you may have [1]. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. All of our content is written by scientists and people with a strong science background. Seasons . 3. You will often find serotonin included as an ingredient in antidepressants. 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. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. The anthocyanin content may vary according to the cultivar. Sweet potatoes are only distantly related to potatoes. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Types of sweet potatoes. 1. Ana has many years of experience in clinical research and health advising. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 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. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. So they can be incorporated in the diet by weight watchers and diabetics. At a dosage of 250 mg/kg, it stimulated the immune system function. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. or "How many meals a day should you eat?" The striking hue can add a colorful twist to the dish. Prefer mashed for your starches? Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. 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. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. 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Can eating too many carrots turn your skin orange?. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Percentages are based on a diet of 2000 calories a day. 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. Have you ever asked yourself, "How much weight can I lose in a month?" which enables users to obtain detailed information and reports based on their genome. Campesterol was the second most abundant. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. Copyright Nutrineat & Buzzle.com, Inc. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. SelfDecode does not treat, diagnose or cure any conditions, There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). 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]. Various types of sweet potatoes contain almost similar quantities of nutrients. Your email address will not be published. Purple sweet potato benefits include their versatility. Because of this stabilization, they may play an important part in fighting diabetes and obesity. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Kerns studied English literature and neurology at UC Davis. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Jonathan Ritter, PharmD, PhD (Pharmacology). There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Phytosterols are a cholesterol-like molecule found in plant cells. Nutrition Facts; Serving Size: 1 cup, cubes (133g . The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. No human studies have yet investigated the effect of Japanese sweet potato on heart health. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Source: the University of Hawaiis Cancer Center. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. 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. Note that each number in parentheses [1, 2, 3, etc.] 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. Thus, PSP can improve visual functions. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. 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. She loves communicating science and empowering people to achieve their optimal health. While Boniato is quite popular in South Florida, this kind of sweet potato originated . 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. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Try using herbs or spices and a dollop of yogurt to add flavor instead. Necessary cookies are absolutely essential for the website to function properly. It makes a healthy choice for diabetics. You need protein to build tissue including bones, muscles and skin. Japanese sweet potato contains 30 milligrams of tryptophan. 5. 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. All parts of Okinawan sweet potatoes exhibit antioxidant properties. but is for informational and educational purposes alone. The antioxidants, vitamins A, C, E, zinc, etc. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Join for free! Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. It also helps regulate blood sugar levels. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. 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. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 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]. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Soluble fiber helps stabilize blood sugar and cholesterol levels. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Contains a low amount of risky components that may include sodium and sugars (0%/oz). PSP can help control diabetes by improving blood sugar regulation and insulin production. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? The following purported benefits are only supported by limited, low-quality clinical studies. U.S. Department of Agriculture. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. 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. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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. 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. We hope you enjoy this website. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. 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. White Sweet Potato Nutrition. 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. Food allergy. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Is a chef doing things with shaved fennel that are out of this world? These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Boniato History. Japanese sweet potatoes provide approximately 2 grams of protein. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. 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. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Sweet potatoes are a good source of many beneficial phytonutrients. 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. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. 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.