The striking hue can add a colorful twist to the dish. 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. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard. 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. In Japan, it is known as beni-imo. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. 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. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. These cookies will be stored in your browser only with your consent. Sweet potatoes are a good source of many beneficial phytonutrients. 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. Sweet potatoes contain no fat, saturated fat or cholesterol. Sign Up. 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. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. I like to eat 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:. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Vitamin A is known to help prevent dry eyes and night blindness. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Necessary cookies are absolutely essential for the website to function properly. Phytonutrients KEY FACTS. Nutrition Facts; Serving Size: 1 cup, cubes (133g . The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Talk to your doctor to develop strategies to address any health concerns you may have [1]. 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. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Ana received her MS in Pharmacy from the University of Belgrade. 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. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. National Institutes of Health Office of Dietary Supplements. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Japanese Sweet Potato Nutrition and Medical Advantages Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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. 10. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. 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. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Japanese sweet potatoes contain approximately 27 grams of carbohydrates. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Fiber is the part of food your body cannot 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. FoodData Central. 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]. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. The following purported benefits are only supported by limited, low-quality clinical studies. 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Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. So they can be incorporated in the diet by weight watchers and diabetics. It also helps regulate blood sugar levels. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Many polyphenols work as antioxidants in the human body. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Vitamin A fact sheet for health professionals. 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. It makes a healthy choice for diabetics. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. The glycemic index of sweet potato depends on the cooking method. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. 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]. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Read more: Sweet Potatoes and Weight Loss. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Vitamin A also helps reduce the risk of eye infections. This makes it a healthy food choice for diabetics [1]. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. or "How many meals a day should you eat?" Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. 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. 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. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Its first known cultivation can be dated back to 50,000 BC. Align your health hacks with your genes for optimal health & cognitive function. 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. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Many people around the world eat sweet potatoes as a staple food without any ill effects. Thus, PSP can improve visual functions. Japanese Sweet Potato (Satsumaimo) Just One Cookbook 4. They are especially rich in coumarins [7]. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. 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. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. 8. So they can be incorporated in the diet by weight watchers and diabetics. 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? There are no saturated fats in sweet potatoes [1]. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? As per need, DHEA gets converted into estrogen, progesterone, or testosterone. She loves communicating science and empowering people to achieve their optimal health. Nutrition Facts for Sweet Potatoes - myfooddata 0 g fat. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. Purple Sweet Potato Nutrition | livestrong When raw it is possible for some tubers to have white streaks throughout, however these striations typically disappear and turn deeply purple colored when cooked. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. While Japanese sweet potato is considered safe to eat as food, it should never be used in place of something your doctor recommends or prescribes. Craving something sweet but healthy in the morning? While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. 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. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Jonathan Ritter, PharmD, PhD (Pharmacology). 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Can Vitamins Help to Slow Down Your Heart Rate? The flesh is dry, starchy and subtly sweet. Contains a low amount of risky components that may include sodium and sugars (0%/oz). At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Japanese sweet potatoes are available in the produce aisle of most grocery stores. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. We hope you enjoy this website. It also helps regulate blood sugar levels. Pinpoint your location annonymously through the Specialty Produce App and let 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. which enables users to obtain detailed information and reports based on their genome. The USDA reports that the potatoes contain about 17 grams of starch. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Joe Cohen flipped the script on conventional and alternative medicine and it worked. Besides that, however, sweet potato strains have a very similar nutritional profile. but is for informational and educational purposes alone. 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". Digestive HealthFiber in PSP helps improve digestive health. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Sweet potatoes, as a group, prefer hot, humid climates. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Naturally low in fat and high in nutritional value, they are packed with health benefits. Our goal is to not have a single piece of inaccurate information on this website. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. PSP can help control diabetes by improving blood sugar regulation and insulin production. 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. 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. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Japanese Sweet Potatoes Information and Facts - Specialty Produce This category only includes cookies that ensures basic functionalities and security features of the website. Seasons . Have you ever asked yourself, "How much weight can I lose in a month?" In addition, retinol is crucial for fetal development. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. University of California. Eating a sweet potato might help you chase away the blues. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy At a dosage of 250 mg/kg, it stimulated the immune system function. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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]. 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. 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. However, the studies listed below should not be interpreted as supportive of any health benefit. 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. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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. Ana has many years of experience in clinical research and health advising. This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. Boniato History. 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. 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. 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. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 184 Cal. Your blood vessels need magnesium to relax and to transport calcium and potassium. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Other purple foods include ulu (breadfruit), mangos, and some . U.S. Department of Agriculture. 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