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Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . So PSP can help lower the symptoms of arthritis and inflammation-related health problems. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat [16]. . As PSP is rich in potassium, it helps regulate blood pressure. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Vitamin A is known to help prevent dry eyes and night blindness. but is for informational and educational purposes alone. 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 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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. 2. In Japan, it is known as beni-imo. There exist several varieties of the root vegetable sweet potato (, ). Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 9. However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition. However, it refers to a specific type of sweet potato that is that is drier and less sweet than the varieties typical in the US. Thus, PSP can improve visual functions. 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. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. 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. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. . Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Japanese sweet potato contains 30 milligrams of tryptophan. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. 8. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). 10. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. 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. Note that each number in parentheses [1, 2, 3, etc.] This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! SelfDecode is a personalized health report service, 2015;2015:768093. doi:10.1155/2015/768093. 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. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Sweet potatoes contain no fat, saturated fat or cholesterol. located in the retina of your eye, have been shown to prevent or delay the progression of chronic eye diseases such as age related macular degeneration and cataracts, according to American Optometric Association. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Health Benefits 1. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. 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. Read more: Can Vitamins Help to Slow Down Your Heart Rate? FoodData Central. Try using herbs or spices and a dollop of yogurt to add flavor instead. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Log In. 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]. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. These cookies will be stored in your browser only with your consent. The red-skin sweet potatoes are no different in nutrition. It also helps regulate blood sugar levels. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Carbs help fuel your brain, nervous system, cells and heart. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Potassium fact sheet for health professionals. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. 4 g protein. or "How many meals a day should you eat?" Components in Japanese Sweet Potato Tubers, Health Effects of Japanese Sweet Potatoes, Animal & Cell Research (Lacking Evidence), Japanese Sweet Potato as Part of the Lectin Avoidance Diet. 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. 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. 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. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. I like to eat Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Applications Updated 2019. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. We believe that the most accurate information is found directly in the scientific source. Talk to your doctor to develop strategies to address any health concerns you may have [1]. 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. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. This website uses cookies to improve your experience while you navigate through the website. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. 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. 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. All of our content is written by scientists and people with a strong science background. 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. All make a sweeter, moister alternative to plain white potatoes. 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. National Institutes of Health Office of Dietary Supplements. 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. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 7. 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 They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. You need protein to build tissue including bones, muscles and skin. Updated June 3, 2020. PSP cultivars are unusually high in antioxidants. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. No human studies have yet investigated the effect of Japanese sweet potato on heart health. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal 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. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. We also use third-party cookies that help us analyze and understand how you use this website. The anthocyanin content may vary according to the cultivar. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Updated February 14, 2020. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. 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". Join for free! However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 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. Copyright Nutrineat & Buzzle.com, Inc. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. American Diabetes Association. 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. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Boniato in English means "sweet potato". They simply contain some compounds of interest to cancer researchers. Can eating too many carrots turn your skin orange?. It prevents indigestion, gas, constipation, stomach ache, etc. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Align your health hacks with your genes for optimal health & cognitive function. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Nutrition Facts; Serving Size: 1 cup, cubes (133g . These fat-soluble antioxidant carotenoids. 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. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. None of these calories are provided by fat. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age.