A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Okinawan potatoes come with a low glycemic index. Digestive HealthFiber in PSP helps improve digestive health. 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. 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. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. The anthocyanin content may vary according to the cultivar. Read more: Potato vs. Sweet Potato Nutrition. 7 Surprising Benefits of Taro Root - Healthline Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. 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. but is for informational and educational purposes alone. Japanese sweet potatoes provide approximately 2 grams of protein. Anthocyanins in purple sweet potatoes have memory-enhancing effects. 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. 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. Have you ever asked yourself, "How much weight can I lose in a month?" 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. Is a chef doing things with shaved fennel that are out of this world? U.S. Department of Agriculture. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Information is shared for educational purposes only. 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. Some are firm, dry, and mealy, while others are soft and moist. PSP can help control diabetes by improving blood sugar regulation and insulin production. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. 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. The GI of a peeled sweet potato, boiled, is low at 46. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. 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]. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. 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. 6. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. How does this food fit into your daily goals? Potassium fact sheet for health professionals. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. We hope you enjoy this website. 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. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. This makes it a healthy food choice for diabetics [1]. 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. 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]. 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 Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. 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. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Required fields are marked *. These cookies do not store any personal information. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. The phytonutrients associated with different colors in sweet potato do have different health properties. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine and serine in the largest amounts. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. 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 USDA reports that the potatoes contain about 17 grams of starch. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 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]. 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. Today, there are over 400 strains of sweet potato grown around the world. 4 Health Benefits of Japanese Sweet Potato + Nutrition Sweet potato glycosides exhibit significant antibacterial and antifungal properties. American Diabetes Association. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. 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. White Sweet Potato Nutrition. In Japan, it is known as beni-imo. Vitamin A also helps your body process and use iron properly. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. 4 g protein. How does this food fit into your daily goals? Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. 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. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. 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. 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. 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. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro - Healthline 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. 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 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]. This website uses cookies to improve your experience. Nutrition Facts for Sweet Potatoes - myfooddata Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. She loves communicating science and empowering people to achieve their optimal health. Carbs help fuel your brain, nervous system, cells and heart. She is a strong advocate of integrating scientific knowledge and holistic medicine. In addition, there was a decrease in insulin resistance. Murasaki Sweet Potatoes Information and Facts - Specialty Produce Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. National Institutes of Health Office of Dietary Supplements. Contains a low amount of risky components that may include sodium and sugars (0%/oz). The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. 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. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 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. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. PSP cultivars are unusually high in antioxidants. Updated February 14, 2020. Phytosterols are a cholesterol-like molecule found in plant cells. Read more: Why Potatoes With More Color Are Healthiest. Japanese Japanese - Purple Sweet Potatoes . Other purple foods include ulu (breadfruit), mangos, and some . Eating a sweet potato might help you chase away the blues. Diabetes superfoods. The antioxidants, vitamins A, C, E, zinc, etc. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. 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. There exist several varieties of the root vegetable sweet potato (, ). Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. 3. Your email address will not be published. Purple Japanese Sweet Potatoes Information and Facts 78 Nutritional Facts About Red Skin Sweet Potatoes | Kidadl Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. The Japanese yam is unlike a sweet potato in its skin color and flesh. Okinawa Sweet Potato: Japan's Perfect Purple Superfood Your body converts the beta carotene it receives from foods into vitamin A. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. or "How many meals a day should you eat?" The striking hue can add a colorful twist to the dish. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Many polyphenols work as antioxidants in the human body. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Cleveland Clinic. 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. 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". 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 Updated June 3, 2020. The University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. Purple Sweet Potato Calories - This Nutrition 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. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. 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. Fiber is filling, without adding significant calories. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. All of our content is written by scientists and people with a strong science background. 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. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes They are especially rich in coumarins [7]. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. It also helps regulate blood sugar levels. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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. Health Benefits 1. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. J Nutr Metab. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. What Are Japanese Sweet Potatoes? - The Spruce Eats The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. 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. As PSP is rich in potassium, it helps regulate blood pressure. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). The more cooking and processing the potato goes through, the higher the glycemic index. Japanese Yams Information and Facts - Specialty Produce 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. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. 3. 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. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Kerns studied English literature and neurology at UC Davis. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. 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.
Old School Concert 2022 Las Vegas,
Southwest Florida Art Shows 2022,
John Maloney Wiki,
Oasis Recording Studio Wales,
Articles J
