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All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal J Nutr Metab. 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. 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 provide 264 calories per 200 grams, which is the equivalent of one medium potato. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. This category only includes cookies that ensures basic functionalities and security features of the website. Sweet potatoes contain no fat, saturated fat or cholesterol. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 9. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. They help control cholesterol levels. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Food allergy. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. They are especially rich in coumarins [7]. Kerns studied English literature and neurology at UC Davis. 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. SelfDecode is a personalized health report service, Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. 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. 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]. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. What Nutrients Are in the Skins of Sweet Potatoes? Various types of sweet potatoes contain almost similar quantities of nutrients. She is a strong advocate of integrating scientific knowledge and holistic medicine. 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]. 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. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Have you ever asked yourself, "How much weight can I lose in a month?" Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Its first known cultivation can be dated back to 50,000 BC. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. 7. Types of sweet potatoes. We do not aim to diagnose, treat, cure or prevent any illness or disease. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. 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. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. But opting out of some of these cookies may have an effect on your browsing experience. The more cooking and processing the potato goes through, the higher the glycemic index. So they can be incorporated in the diet by weight watchers and diabetics. They help control cholesterol levels. is a clickable link to peer-reviewed scientific studies. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. She loves communicating science and empowering people to achieve their optimal health. About Food Exercise Apps Community Blog Premium. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Fiber is the part of food your body cannot digest. Sweet Recipes Cultivation Flavor Nutrition Storage Sweet Amorgos Island Beauregard Boniato Cilembu Covington Gold Austrailian Gorojima Hannah Japanese Japanese Purple Mississippi Murasaki Naruto Kintoki O'Henry Satsuma-imo Stokes Purple Tahitian West African White Yellow West African. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Our goal is to not have a single piece of inaccurate information on this website. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. This delicious dish is flexible and serves 4. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. The flesh is dry, starchy and subtly sweet. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Read more: Potato vs. Sweet Potato Nutrition. Some are firm, dry, and mealy, while others are soft and moist. 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. Joe Cohen flipped the script on conventional and alternative medicine and it worked. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. The glycemic index of sweet potato depends on the cooking method. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. 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. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Sporamins, storage proteins in sweet potato, also have antioxidant properties. others know about unique flavors that are around them. 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. Your email address will not be published. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. 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 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. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Your body converts the beta carotene it receives from foods into vitamin A. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Chan School of Public Health. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. But a baked sweet potato has a GI of 94. The phytonutrients associated with different colors in sweet potato do have different health properties. 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. None of these calories are provided by fat. Today, there are over 400 strains of sweet potato grown around the world. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . 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. or "How many meals a day should you eat?" You will often find serotonin included as an ingredient in antidepressants. All of our content is written by scientists and people with a strong science background. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Campesterol was the second most abundant. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. 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. As PSP is rich in potassium, it helps regulate blood pressure. The sweetness does come at a carbohydrate cost, with the price being about 37 grams of carbohydrates for an average sweet potato, and 61 for an Okinawan purple specifically. Seasons . There exist several varieties of the root vegetable sweet potato (, ). Digestive HealthFiber in PSP helps improve digestive health. 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. Boniato in English means "sweet potato". You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. The red-skin sweet potatoes are no different in nutrition. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Have you ever asked yourself, "How much weight can I lose in a month?" Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. 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. 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. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Health Benefits 1. 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]. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Read more: Which Sweet Potato Is the Healthiest? Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Talk to your doctor to develop strategies to address any health concerns you may have [1]. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. The following purported benefits are only supported by limited, low-quality clinical studies. It also helps regulate blood sugar levels. 2. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. They are nutritious for humans and many types of animals. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. It prevents indigestion, gas, constipation, stomach ache, etc. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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. Updated 2015. In addition, there was a decrease in insulin resistance. Carbs are important for the production of energy needed for metabolic and physical processes. Berkeley Wellness. Japanese sweet potatoes are available in the produce aisle of most grocery stores. 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. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. In Japan, it is known as. We also use third-party cookies that help us analyze and understand how you use this website. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. 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. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Thus, PSP can improve visual functions. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Join for free! Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. No human studies have yet investigated the effect of Japanese sweet potato on heart health. KEY FACTS. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 5. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. This effect was without adding any exercise. 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Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. The GI of a peeled sweet potato, boiled, is low at 46. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. 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]. Lectins are proteins that bind to carbohydrates. 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. 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. 0 g fat. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. 6. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. SelfDecode does not treat, diagnose or cure any conditions, which enables users to obtain detailed information and reports based on their genome. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Ana spent years working with patients who suffer from various mental health issues and chronic health problems. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Sweet potatoes, as a group, prefer hot, humid climates. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Vitamin E in Japanese sweet potatoes is also good for the health of your eyes and may reduce the risk of cataracts, according to a meta-analysis, published in Public Health Nutrition in 2015. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Read more: Why Potatoes With More Color Are Healthiest. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. 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. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. 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. These cookies do not store any personal information. Vitamin A also helps reduce the risk of eye infections. 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". FoodData Central. Because of this stabilization, they may play an important part in fighting diabetes and obesity. Change Food Share . One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Log In. Ana has many years of experience in clinical research and health advising. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Soluble fiber helps stabilize blood sugar and cholesterol levels. 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. These fat-soluble antioxidant carotenoids. National Institutes of Health Office of Dietary Supplements.
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