If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. This website uses cookies to improve your experience. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Necessary cookies are absolutely essential for the website to function properly. Chan School of Public Health. The phytonutrients associated with different colors in sweet potato do have different health properties. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. 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. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Jonathan Ritter, PharmD, PhD (Pharmacology). The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. In another study of 93 patients with heart disease (acute coronary syndrome), the group that received a treatment regimen including sweet potatoes, foot baths, and acupressure massage had significantly less constipation. Eating a sweet potato might help you chase away the blues. Japanese Japanese - Purple Sweet Potatoes . None of these calories are provided by fat. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. Health Benefits 1. Copyright 2023 Leaf Group Ltd., all rights reserved. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. 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. . In a study of 120 leukemia patients undergoing chemotherapy, eating 200 g of sweet potato per day prevented constipation and increased satisfaction with bowel movements [11]. Note that each number in parentheses [1, 2, 3, etc.] No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. In Japan, it is known as beni-imo. Sweet potatoes are only distantly related to potatoes. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Some are firm, dry, and mealy, while others are soft and moist. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Daily Goals How does this food fit into your daily goals? PSP can help control diabetes by improving blood sugar regulation and insulin production. Have you ever asked yourself, "How much weight can I lose in a month?" 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. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. but is for informational and educational purposes alone. . They help control cholesterol levels. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. 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. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Berkeley Wellness. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet. 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. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Fiber is the part of food your body cannot digest. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. PSP cultivars are unusually high in antioxidants. Updated 2015. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! She is a strong advocate of integrating scientific knowledge and holistic medicine. Fiber is filling, without adding significant calories. It prevents indigestion, gas, constipation, stomach ache, etc. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. She loves communicating science and empowering people to achieve their optimal health. The skin and flesh of these sweet potatoes have rich nutrition in them. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. 9. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. 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. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. The antioxidants, vitamins A, C, E, zinc, etc. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. 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. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Thus, PSP can improve visual functions. 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. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. It makes a healthy choice for diabetics. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI 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. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Phytosterols are a cholesterol-like molecule found in plant cells. Carbs help fuel your brain, nervous system, cells and heart. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Updated February 14, 2020. Yams Recipes Cultivation Flavor 3. These cookies will be stored in your browser only with your consent. Soluble fiber helps stabilize blood sugar and cholesterol levels.
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