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. Join for free! Various types of sweet potatoes contain almost similar quantities of nutrients. Yams Recipes Cultivation Flavor There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). The flesh is dry, starchy and subtly sweet. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Sweet potatoes are a good source of many beneficial phytonutrients. Japanese Yams Information and Facts - Specialty Produce 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. Berkeley Wellness. 2. 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. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. What Are Japanese Sweet Potatoes? - The Spruce Eats Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Purple sweet potato benefits include their versatility. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. 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. 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. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health 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. 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. 4. The antioxidants, vitamins A, C, E, zinc, etc. 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. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. It makes a healthy choice for diabetics. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Sweet potatoes contain no fat, saturated fat or cholesterol. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 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We've created informative articles that you can come back to again and again when you have questions or want to learn more! 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. Purple sweet potato Nutrition Facts & Calories - Inlivo Your blood vessels need magnesium to relax and to transport calcium and potassium. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. Updated 2019. Eating a sweet potato might help you chase away the blues. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Sweet potatoes are only distantly related to potatoes. You also have the option to opt-out of these cookies. These fat-soluble antioxidant carotenoids. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. 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. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Updated 2015. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Talk to your doctor to develop strategies to address any health concerns you may have [1]. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. 5. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Information is shared for educational purposes only. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Prefer mashed for your starches? Sweet potato is native to the tropical regions of America. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. They simply contain some compounds of interest to cancer researchers. Read more: Potato vs. Sweet Potato Nutrition. Because of this stabilization, they may play an important part in fighting diabetes and obesity. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. It also helps regulate blood sugar levels. Continue boiling until soft (easily pierced by a fork), and then drain. FoodData Central. 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 Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Naturally low in fat and high in nutritional value, they are packed with health benefits. 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. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Have you ever asked yourself, "How much weight can I lose in a month?" The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. We do not aim to diagnose, treat, cure or prevent any illness or disease. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. University of California. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. The Japanese yam is unlike a sweet potato in its skin color and flesh. Log In. Today, there are over 400 strains of sweet potato grown around the world. 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. Besides that, however, sweet potato strains have a very similar nutritional profile. 3. Percentages are based on a diet of 2000 calories a day. 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. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Japanese sweet potatoes provide approximately 2 grams of protein. Nutrition Facts for Sweet Potatoes - myfooddata Daily Goals How does this food fit into your daily goals? Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. 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]. As PSP is rich in potassium, it helps regulate blood pressure. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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. 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 are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Vitamin A is known to help prevent dry eyes and night blindness. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. How does this food fit into your daily goals? Note that each number in parentheses [1, 2, 3, etc.] This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. 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. This vegetable is unique nutritionally in that it's very low on the glycemic index compared to other types of potatoes and sweet potatoes, meaning they won't have as strong an impact on your. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Its first known cultivation can be dated back to 50,000 BC. 2015;2015:768093. doi:10.1155/2015/768093. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. They are nutritious for humans and many types of animals. 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. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Some are firm, dry, and mealy, while others are soft and moist. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Fiber is filling, without adding significant calories. Of course, creating an all-purple dish is even more dramatic. 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]. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition Nutritional Facts for Japanese Sweet Potato | livestrong Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. You need protein to build tissue including bones, muscles and skin. But a baked sweet potato has a GI of 94. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. 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. Phytosterols are a cholesterol-like molecule found in plant cells. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. What Nutrients Are in the Skins of Sweet Potatoes? Contains a low amount of risky components that may include sodium and sugars (0%/oz). Craving something sweet but healthy in the morning? Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. 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. Read more: Which Sweet Potato Is the Healthiest? Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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. There are no saturated fats in sweet potatoes [1]. Diabetes superfoods. Change Food Share . 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. All make a sweeter, moister alternative to plain white potatoes. 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. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. 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. 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. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. 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. As 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. 1. Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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]. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. We'll assume you're ok with this, but you can opt-out if you wish. 7. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Chan School of Public Health. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. 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. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Japanese Sweet Potato (Satsumaimo) Just One Cookbook The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Applications Japanese Japanese - Purple Sweet Potatoes . Test Item Scan Me Information and Facts 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. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Japanese Purple Sweet potatoes are available in the fall and winter. All parts of Okinawan sweet potatoes exhibit antioxidant properties. 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. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Is your market carrying green dragon apples? Vitamin A fact sheet for health professionals. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. The red-skin sweet potatoes are no different in nutrition. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal 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. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Updated February 14, 2020. This delicious dish is flexible and serves 4. Purple Japanese Sweet Potatoes Information, Recipes and Facts 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. 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]. Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. 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. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. 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. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Updated June 3, 2020. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. 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. We hope you enjoy this website. Its first known cultivation can be dated back to 50,000 BC. is a clickable link to peer-reviewed scientific studies. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! 8. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Have you ever asked yourself, "How much weight can I lose in a month?" 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. Can Vitamins Help to Slow Down Your Heart Rate? 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. Carbs are important for the production of energy needed for metabolic and physical processes. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Copyright Nutrineat & Buzzle.com, Inc. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals.