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Of all the vitamins, vitamin A is the one most closely associated with vision health. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. It prevents indigestion, gas, constipation, stomach ache, etc. 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]. National Institutes of Health Office of Dietary Supplements. Percentages are based on a diet of 2000 calories a day. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. All parts of Okinawan sweet potatoes exhibit antioxidant properties. The striking hue can add a colorful twist to the dish. Your email address will not be published. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). 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. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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. Purple sweet potato benefits include their versatility. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. 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. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. 6. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. 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]. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. 4. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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. But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. 2015;2015:768093. doi:10.1155/2015/768093. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. All make a sweeter, moister alternative to plain white potatoes. Source: the University of Hawaiis Cancer Center. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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 ]. Japanese Japanese - Purple Sweet Potatoes . 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. Daily Goals How does this food fit into your daily goals? Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Vitamin A also helps reduce the risk of eye infections. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. 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. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Your email address will not be published. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Pinpoint your location annonymously through the Specialty Produce App and let SelfDecode is a personalized health report service, But opting out of some of these cookies may have an effect on your browsing experience. Boniato in English means "sweet potato". is a clickable link to peer-reviewed scientific studies. 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. 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. However, the studies listed below should not be interpreted as supportive of any health benefit. Fiber 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. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Sweet potato may help with constipation. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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. In Japan, it is known as beni-imo. These cookies do not store any personal information. Sweet potatoes, as a group, prefer hot, humid climates. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. 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. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. 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. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color 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. 4 g protein. She loves communicating science and empowering people to achieve their optimal health. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Vitamin A also helps your body process and use iron properly. The GI of a peeled sweet potato, boiled, is low at 46. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. None of these calories are provided by fat. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. White Sweet Potato Nutrition. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. 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. 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]. Because of this stabilization, they may play an important part in fighting diabetes and obesity. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Antioxidant ActivityPSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. 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. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Lectins are proteins that bind to carbohydrates. 1. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Their natural sweetness also means they can be used in pies and a range of other baked desserts. 9. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Jonathan Ritter, PharmD, PhD (Pharmacology). She is a strong advocate of integrating scientific knowledge and holistic medicine. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Table 1: Nutrition facts per medium (171-gram) cooked purple sweet potato Vitamins Vitamin A RAE: 183% of the daily value Vitamin C: 38% DV Vitamin B6: 29% DV Thiamin (B1): 18% DV Vitamin E: 7% DV Niacin (B3): 6% DV Riboflavin (B2): 5% DV Folate: 3% DV RAE = retinol activity equivalents Minerals Potassium: 17% DV Zinc: 9% DV Magnesium: 7% DV Carbs help fuel your brain, nervous system, cells and heart. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. 184 Cal. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. American College of Allergy, Asthma & Immunology. Updated 2019. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. The glycemic index of sweet potato depends on the cooking method. 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. The clearest benefit may be to people who struggle with constipation. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Today, there are over 400 strains of sweet potato grown around the world. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). 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. Read more: Why Potatoes With More Color Are Healthiest. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. The red-skin sweet potatoes are no different in nutrition. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Diabetes superfoods. 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. 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 parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Carbs are important for the production of energy needed for metabolic and physical processes. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. 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. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Vitamin A fact sheet for health professionals. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. This category only includes cookies that ensures basic functionalities and security features of the website. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. Read more: Sweet Potatoes and Weight Loss. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. These cookies will be stored in your browser only with your consent. Biomed Res Int. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. 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. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. 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. KEY FACTS. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. The antioxidants exhibit anti-inflammatory properties too. Can Vitamins Help to Slow Down Your Heart Rate? Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. 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. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 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. At a dosage of 250 mg/kg, it stimulated the immune system function. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Kerns studied English literature and neurology at UC Davis. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Contains a low amount of risky components that may include sodium and sugars (0%/oz). Of course, creating an all-purple dish is even more dramatic. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. 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. Required fields are marked *. Japanese Purple Sweet potatoes are available in the fall and winter. 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