With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. 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. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Vitamin A also helps your body process and use iron properly. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Japanese Yams Information and Facts - Specialty Produce The USDA reports that the potatoes contain about 17 grams of starch. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes 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. 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]. Have you ever asked yourself, "How much weight can I lose in a month?" Pinpoint your location annonymously through the Specialty Produce App and let 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. 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. Okinawan potatoes come with a low glycemic index. Test Item Scan Me Information and Facts Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. Which Sweet Potato Is the Healthiest? | livestrong Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . 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. We believe that the most accurate information is found directly in the scientific source. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). The phytonutrients associated with different colors in sweet potato do have different health properties. 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. Some are firm, dry, and mealy, while others are soft and moist. Chan School of Public Health. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. 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 rich in healthy minerals, especially potassium, copper and manganese. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. 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. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. The antioxidants exhibit anti-inflammatory properties too. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. 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 Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. 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. 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. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. She loves communicating science and empowering people to achieve their optimal health. Sign Up. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. 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. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. 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 Information, Recipes and Facts - Specialty Produce PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Purple Sweet Potato Calories - This Nutrition or "How many meals a day should you eat?" 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. 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. 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. Purple Sweet Potatoes: Nutrition Facts and Benefits Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. We've created informative articles that you can come back to again and again when you have questions or want to learn more! The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Vitamin A also helps reduce the risk of eye infections. The striking hue can add a colorful twist to the dish. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Sweet potato 26% 71% Protein: 1.5 g Fats: 0.2 g Carbs: 26.46 g Water: 70.64 g Other: 1.2 g 2% 21% 76% Protein: 2.01 g Fats: 0.15 g Carbs: 20.71 g Water: 75.78 g Other: 1.35 g Contains more Fats +33.3% Contains more Carbs +27.8% Contains more Protein +34% Contains more Other +12.5% Equal in Water - 75.78 Fat Type Comparison Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. 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. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Japanese Purple Sweet potatoes are available in the fall and winter. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. FoodData Central. or "How many meals a day should you eat?" However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. 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. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Updated 2014. What is the purple food in Hawaii? - coalitionbrewing.com All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. In addition, retinol is crucial for fetal development. U.S. Department of Agriculture. Anthocyanins in purple sweet potatoes have memory-enhancing effects. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Nutritional Facts for Japanese Sweet Potato | livestrong Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. However, it refers to a specific type of sweet potato that is that is drier and less sweet than the varieties typical in the US. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. She is a strong advocate of integrating scientific knowledge and holistic medicine. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). 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. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. 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. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Sweet potatoes, as a group, prefer hot, humid climates. Jonathan Ritter, PharmD, PhD (Pharmacology). Many people around the world eat sweet potatoes as a staple food without any ill effects. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. 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. Seasons . UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. 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]. 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. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Their good health and long lifespan are attributed, in part, to their diet [2, 3]. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. 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 provide 264 calories per 200 grams, which is the equivalent of one medium potato. SelfDecode does not treat, diagnose or cure any conditions, Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Tryptophan is the precursor of both serotonin and melatonin. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Serving Size : 1 Bag. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. The following purported benefits are only supported by limited, low-quality clinical studies. Sweet potato is native to the tropical regions of America. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. There exist several varieties of the root vegetable sweet potato (, ). How does this food fit into your daily goals? Is a chef doing things with shaved fennel that are out of this world? which enables users to obtain detailed information and reports based on their genome. 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]. The purple yam (ube) is a starchy root vegetable that's a great source of carbs, potassium, and vitamin C. One cup (100 grams) of cooked ube provides the following ( 1 ): Calories: 140 Carbs:. 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 According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. Sweet potatoes are only distantly related to potatoes. Japanese Japanese - Purple Sweet Potatoes . Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. 4 Health Benefits of Japanese Sweet Potato + Nutrition Log In. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. As PSP is rich in potassium, it helps regulate blood pressure. Continue boiling until soft (easily pierced by a fork), and then drain. 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. Purple Sweet Potato Nutrition | livestrong Join for free! They help control cholesterol levels. Health Benefits 1. All of our content is written by scientists and people with a strong science background. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Japanese Sweet Potatoes Information and Facts - Specialty Produce Okinawa Sweet Potato: Japan's Perfect Purple Superfood 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. 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. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Boniato in English means "sweet potato". 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. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Align your health hacks with your genes for optimal health & cognitive function. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. This effect was without adding any exercise. Japanese Sweet Potato Nutrition And Health Benefits Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal 7. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Phytonutrients Sporamins, storage proteins in sweet potato, also have antioxidant properties. It prevents indigestion, gas, constipation, stomach ache, etc. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition None of these calories are provided by fat. They simply contain some compounds of interest to cancer researchers. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. 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. 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. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. White Sweet Potato Nutrition. The flesh is dry, starchy and subtly sweet. They contain four times your daily value of vitamin A, half your daily value of vitamin C, as well as manganese, vitamin B6, copper, iron, dietary fiber, and potassium. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. All parts of Okinawan sweet potatoes exhibit antioxidant properties. 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. 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 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. Japanese sweet potatoes provide approximately 2 grams of protein. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Copyright Nutrineat & Buzzle.com, Inc. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Note that each number in parentheses [1, 2, 3, etc.] 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]. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard. University of California. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Naturally low in fat and high in nutritional value, they are packed with health benefits. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Comment * document.getElementById("comment").setAttribute( "id", "a328d2b894c7ae4b2a7cd6c0675c5068" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. It makes a healthy choice for diabetics. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. 2. 5. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto Source: the University of Hawaiis Cancer Center. Joe Cohen flipped the script on conventional and alternative medicine and it worked. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Types of sweet potatoes. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. It is mandatory to procure user consent prior to running these cookies on your website. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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. 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). The clearest benefit may be to people who struggle with constipation. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Nutritional Value Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. 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.