Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Carbs are important for the production of energy needed for metabolic and physical processes. The following purported benefits are only supported by limited, low-quality clinical studies. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. 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. Updated 2015. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. The anthocyanin content may vary according to the cultivar. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. 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. 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. The clearest benefit may be to people who struggle with constipation. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Pinpoint your location annonymously through the Specialty Produce App and let The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. PSP can help control diabetes by improving blood sugar regulation and insulin production. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. They help control cholesterol levels. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 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]. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Vitamin A is known to help prevent dry eyes and night blindness. Japanese Japanese - Purple Sweet Potatoes . Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. PSP cultivars are unusually high in antioxidants. There exist several varieties of the root vegetable sweet potato (, ). Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. In addition, there was a decrease in insulin resistance. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Sweet potatoes are only distantly related to potatoes. The striking hue can add a colorful twist to the dish. The antioxidants exhibit anti-inflammatory properties too. 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. 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 Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. It also helps regulate blood sugar levels. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. 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 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. Yams Recipes Cultivation Flavor One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Because of this stabilization, they may play an important part in fighting diabetes and obesity. It prevents indigestion, gas, constipation, stomach ache, etc. But a baked sweet potato has a GI of 94. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Copyright 2023 Leaf Group Ltd., all rights reserved. The glycemic index of sweet potato depends on the cooking method. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. 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]. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. 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. 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. 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. 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. Join for free! This website uses cookies to improve your experience while you navigate through the website. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Percentages are based on a diet of 2000 calories a day. But opting out of some of these cookies may have an effect on your browsing experience. Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Your email address will not be published. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 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. Sweet potato may help with constipation. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Required fields are marked *. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. The skin and flesh of these sweet potatoes have rich nutrition in them. 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. They are rich in the following vitamins and minerals: 1 Vitamin A in the form of beta-carotene Vitamin B6 Vitamin C Potassium Fiber Zinc Magnesium Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). 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. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. We'll assume you're ok with this, but you can opt-out if you wish. Necessary cookies are absolutely essential for the website to function properly. Vitamin A also helps your body process and use iron properly. 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. or "How many meals a day should you eat?" 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. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. Fiber is filling, without adding significant calories. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal There are no saturated fats in sweet potatoes [1]. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. The Japanese yam is unlike a sweet potato in its skin color and flesh. Its first known cultivation can be dated back to 50,000 BC. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 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. 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. Naturally low in fat and high in nutritional value, they are packed with health benefits. Thus, PSP can improve visual functions. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. The flesh is dry, starchy and subtly sweet. 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.. The phytonutrients associated with different colors in sweet potato do have different health properties. 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. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Your blood vessels need magnesium to relax and to transport calcium and potassium. 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. FoodData Central. Japanese sweet potato contains 30 milligrams of tryptophan. Sweet potatoes, as a group, prefer hot, humid climates. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. . 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. Phytonutrients document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. 5. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Cleveland Clinic. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 4. Lectins are proteins that bind to carbohydrates. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Is a chef doing things with shaved fennel that are out of this world? USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. None of these calories are provided by fat. American College of Allergy, Asthma & Immunology. Read more: Which Sweet Potato Is the Healthiest? Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Sweet potato is native to the tropical regions of America. 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. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. This effect was without adding any exercise. Daily Goals How does this food fit into your daily goals? Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron.