Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. It prevents indigestion, gas, constipation, stomach ache, etc. U.S. Department of Agriculture. 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. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. I like to eat The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. PSP cultivars are unusually high in antioxidants. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. National Institutes of Health Office of Dietary Supplements. 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. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. We also use third-party cookies that help us analyze and understand how you use this website. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. 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. 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. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Our goal is to not have a single piece of inaccurate information on this website. 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. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. We hope you enjoy this website. Sweet potatoes are only distantly related to potatoes. Yams Recipes Cultivation Flavor Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. 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. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. 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. 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. About Food Exercise Apps Community Blog Premium. 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. 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]. However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. The more cooking and processing the potato goes through, the higher the glycemic index. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 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. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. This website uses cookies to improve your experience while you navigate through the website. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Fiber is filling, without adding significant calories. The GI of a peeled sweet potato, boiled, is low at 46. 4. Change Food Share . The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. 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 Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Serving Size : 1 Bag. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Campesterol was the second most abundant. It makes a healthy choice for diabetics. 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. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Japanese Purple Sweet potatoes are available in the fall and winter. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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]. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. 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. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. is a clickable link to peer-reviewed scientific studies. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. Updated June 3, 2020. They are nutritious for humans and many types of animals. 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. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Health Benefits 1. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Soluble fiber helps stabilize blood sugar and cholesterol levels. White Sweet Potato Nutrition. 184 Cal. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . 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. 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. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. 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. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Information is shared for educational purposes only. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. 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. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Align your health hacks with your genes for optimal health & cognitive function. Carbs are important for the production of energy needed for metabolic and physical processes. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. So they can be incorporated in the diet by weight watchers and diabetics. In Japan, it is known as. Ana received her MS in Pharmacy from the University of Belgrade. Updated 2015. 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. Thus, PSP can improve visual functions. 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 potatoes contain approximately 27 grams of carbohydrates. Sweet potato is native to the tropical regions of America. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Some are firm, dry, and mealy, while others are soft and moist. Sign Up. Seasons . 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. University of California. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed 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. 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. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. 9. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. 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. 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. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. What Nutrients Are in the Skins of Sweet Potatoes? Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. 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. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. SelfDecode does not treat, diagnose or cure any conditions, Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. We believe that the most accurate information is found directly in the scientific source. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Updated 2014. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. 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. 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. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. They simply contain some compounds of interest to cancer researchers. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Thus, PSP can improve visual functions. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. 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]. Ana has many years of experience in clinical research and health advising. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Okinawan potatoes come with a low glycemic index. 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. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. This category only includes cookies that ensures basic functionalities and security features of the website. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Many people around the world eat sweet potatoes as a staple food without any ill effects. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Updated February 14, 2020. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. Today, there are over 400 strains of sweet potato grown around the world. You also have the option to opt-out of these cookies. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. We do not aim to diagnose, treat, cure or prevent any illness or disease. 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. The Japanese yam is unlike a sweet potato in its skin color and flesh. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. But a baked sweet potato has a GI of 94. 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 available in the produce aisle of most grocery stores. 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. 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. Boniato History. Read more: Sweet Potatoes and Weight Loss. Source: the University of Hawaiis Cancer Center. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Your blood vessels need magnesium to relax and to transport calcium and potassium. Vitamin A is known to help prevent dry eyes and night blindness. Its first known cultivation can be dated back to 50,000 BC. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. Food allergy. Your email address will not be published. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Read more: Potato vs. Sweet Potato Nutrition. 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