In Japan, it is known as beni-imo. 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The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. 8. They simply contain some compounds of interest to cancer researchers. 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. Vitamin A also helps reduce the risk of eye infections. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. 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. is a clickable link to peer-reviewed scientific studies. How does this food fit into your daily goals? In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. These fat-soluble antioxidant carotenoids. The red-skin sweet potatoes are no different in nutrition. Try using herbs or spices and a dollop of yogurt to add flavor instead. You will often find serotonin included as an ingredient in antidepressants. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Updated 2019. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Some are firm, dry, and mealy, while others are soft and moist. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Your blood vessels need magnesium to relax and to transport calcium and potassium. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Sweet potato is native to the tropical regions of America. 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. 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. 5. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. The clearest benefit may be to people who struggle with constipation. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Soluble fiber helps stabilize blood sugar and cholesterol levels. Eating a sweet potato might help you chase away the blues. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. 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. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Ana received her MS in Pharmacy from the University of Belgrade. 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Prefer mashed for your starches? 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. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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]. 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. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Japanese sweet potatoes are available in the produce aisle of most grocery stores. None of these calories are provided by fat. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Contains a low amount of risky components that may include sodium and sugars (0%/oz). As PSP is rich in potassium, it helps regulate blood pressure. Purple sweet potatoes have antioxidant protection. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. 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]. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Types of sweet potatoes. 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. 184 Cal. 4 g protein. Boniato in English means "sweet potato". 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. 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. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. We believe that the most accurate information is found directly in the scientific source. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |, Mashed Purple Yams with Sesame Brown Butter. About Food Exercise Apps Community Blog Premium. Yams Recipes Cultivation Flavor You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Of all the vitamins, vitamin A is the one most closely associated with vision health. Some are firm, dry, and mealy, while others are soft and moist. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. I like to eat Harvard T.H. We also use third-party cookies that help us analyze and understand how you use this website. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 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. PSP cultivars are unusually high in antioxidants. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Applications Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Food allergy. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. 6. The flesh is dry, starchy and subtly sweet. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. However, the studies listed below should not be interpreted as supportive of any health benefit. The anthocyanin content may vary according to the cultivar. 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 Can eating too many carrots turn your skin orange?. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. 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 Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. 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. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. For a list of other foods low in lectins, click here. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Ana has many years of experience in clinical research and health advising. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. The Okinawan people eat both in abundance [2]. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). There are no saturated fats in sweet potatoes [1]. They are especially rich in coumarins [7]. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Copyright 2023 Leaf Group Ltd., all rights reserved. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Updated February 14, 2020. 3. 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. 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. Daily Goals How does this food fit into your daily goals? Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 7. Pinpoint your location annonymously through the Specialty Produce App and let They are nutritious for humans and many types of animals. 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. Cleveland Clinic. Read more: Why Potatoes With More Color Are Healthiest. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Thus, PSP can improve visual functions. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Serving Size : 1 Bag. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. 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. Use a fork to pierce five sets of holes throughout each sweet potato. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. 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. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. It also helps regulate blood sugar levels. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. 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. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. The more cooking and processing the potato goes through, the higher the glycemic index. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. Carbs are important for the production of energy needed for metabolic and physical processes. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. They help control cholesterol levels. Berkeley Wellness. Is a chef doing things with shaved fennel that are out of this world? Change Food Share . Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. 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. 3. The striking hue can add a colorful twist to the dish. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. This category only includes cookies that ensures basic functionalities and security features of the website. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Good source of fiber (12% of DV/100g). SelfDecode is a personalized health report service, Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Sweet potatoes are only distantly related to potatoes. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. This website uses cookies to improve your experience while you navigate through the website. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. It is mandatory to procure user consent prior to running these cookies on your website. Fiber is the part of food your body cannot digest. All parts of Okinawan sweet potatoes exhibit antioxidant properties. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Your email address will not be published. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. KEY FACTS. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). The antioxidants, vitamins A, C, E, zinc, etc. The skin and flesh of these sweet potatoes have rich nutrition in them. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Percentages are based on a diet of 2000 calories a day. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 4. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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. Necessary cookies are absolutely essential for the website to function properly. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Japanese sweet potato contains 30 milligrams of tryptophan. others know about unique flavors that are around them. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants.