However, the studies listed below should not be interpreted as supportive of any health benefit. Log In. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health 0 g fat. 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. Nutritional Facts for Japanese Sweet Potato | livestrong 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes Japanese Purple Sweet potatoes are available in the fall and winter. 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. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Japanese Sweet Potato (Satsumaimo) Just One Cookbook We'll assume you're ok with this, but you can opt-out if you wish. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Fiber is the part of food your body cannot digest. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. Campesterol was the second most abundant. Applications However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Read more: Which Sweet Potato Is the Healthiest? The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. 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Chan School of Public Health. is a clickable link to peer-reviewed scientific studies. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Purple sweet potato benefits include their versatility. 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. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. The clearest benefit may be to people who struggle with constipation. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Antioxidant ActivityPSP 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. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. In addition, retinol is crucial for fetal development. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 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. There exist several varieties of the root vegetable sweet potato (, ). Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. You need protein to build tissue including bones, muscles and skin. We believe that the most accurate information is found directly in the scientific source. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Is your market carrying green dragon apples? Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Many polyphenols work as antioxidants in the human body. 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. Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts 4. Try using herbs or spices and a dollop of yogurt to add flavor instead. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. They help control cholesterol levels. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. I like to eat Purple Sweet Potatoes: Nutrition Facts and Benefits Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. 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. 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. Test Item Scan Me Information and Facts 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 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 ]. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Can Vitamins Help to Slow Down Your Heart Rate? National Institutes of Health Office of Dietary Supplements. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg It prevents indigestion, gas, constipation, stomach ache, etc. All make a sweeter, moister alternative to plain white potatoes. 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. The USDA reports that the potatoes contain about 17 grams of starch. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. J Nutr Metab. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Fiber is filling, without adding significant calories. Updated June 3, 2020. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 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]. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Cleveland Clinic. Updated February 14, 2020. 184 Cal. The more cooking and processing the potato goes through, the higher the glycemic index. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. 3. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth Read more: Why Potatoes With More Color Are Healthiest. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Copyright Nutrineat & Buzzle.com, Inc. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Lectins are proteins that bind to carbohydrates. These fat-soluble antioxidant carotenoids. There are no saturated fats in sweet potatoes [1]. As PSP is rich in potassium, it helps regulate blood pressure. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). 7 Surprising Benefits of Taro Root - Healthline Comment * document.getElementById("comment").setAttribute( "id", "a328d2b894c7ae4b2a7cd6c0675c5068" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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]. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Japanese Sweet Potato Nutrition | Healthfully 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. The antioxidants, vitamins A, C, E, zinc, etc. You will often find serotonin included as an ingredient in antidepressants. Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. 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. Thus, PSP can improve visual functions. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. 1. Nutrition Facts; Serving Size: 1 cup, cubes (133g . You also have the option to opt-out of these cookies. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Purple sweet potato Nutrition Facts & Calories - Inlivo Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. 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. Phytonutrients The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. 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]. 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. 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. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. The phytonutrients associated with different colors in sweet potato do have different health properties. So they can be incorporated in the diet by weight watchers and diabetics. 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. Information is shared for educational purposes only. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Vitamin A is known to help prevent dry eyes and night blindness. They are especially rich in coumarins [7]. They simply contain some compounds of interest to cancer researchers. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. U.S. Department of Agriculture. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Today, there are over 400 strains of sweet potato grown around the world. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. . Sweet potatoes, as a group, prefer hot, humid climates. As PSP is rich in potassium, it helps regulate blood pressure. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Carbs are important for the production of energy needed for metabolic and physical processes. 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. 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. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). 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. Read more: Sweet Potatoes and Weight Loss. Vitamin A also helps your body process and use iron properly. So they can be incorporated in the diet by weight watchers and diabetics. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. 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. Source: the University of Hawaiis Cancer Center. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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.
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