I like to eat 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. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Prefer mashed for your starches? 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. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. which enables users to obtain detailed information and reports based on their genome. Read more: Which Sweet Potato Is the Healthiest? With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. They are especially rich in coumarins [7]. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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). Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Percentages are based on a diet of 2000 calories a day. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. 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. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Your blood vessels need magnesium to relax and to transport calcium and potassium. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 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 Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 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. is a clickable link to peer-reviewed scientific studies. In addition, retinol is crucial for fetal development. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. The anthocyanin content may vary according to the cultivar. It also helps regulate blood sugar levels. Various types of sweet potatoes contain almost similar quantities of nutrients. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. 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. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Jonathan Ritter, PharmD, PhD (Pharmacology). Applications Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! 10. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. 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. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. You need protein to build tissue including bones, muscles and skin. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. Japanese Sweet Potatoes Information and Facts - Specialty Produce Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. 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. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. University of California. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Is a chef doing things with shaved fennel that are out of this world? The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Can Vitamins Help to Slow Down Your Heart Rate? What Nutrients Are in the Skins of Sweet Potatoes? Campesterol was the second most abundant. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. The Okinawan people eat both in abundance [2]. 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. You will often find serotonin included as an ingredient in antidepressants. 9. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Kerns studied English literature and neurology at UC Davis. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Its first known cultivation can be dated back to 50,000 BC. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 1. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Is your market carrying green dragon apples? The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Source: the University of Hawaiis Cancer Center. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. The antioxidants, vitamins A, C, E, zinc, etc. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. They are nutritious for humans and many types of animals. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. 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 calories, carbs & nutrition facts Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! The red-skin sweet potatoes are no different in nutrition. National Institutes of Health Office of Dietary Supplements. American Diabetes Association. Vitamin A also helps your body process and use iron properly. In Japan, it is known as beni-imo. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. 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. Have you ever asked yourself, "How much weight can I lose in a month?" It is mandatory to procure user consent prior to running these cookies on your website. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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. 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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. The striking hue can add a colorful twist to the dish. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Contains a low amount of risky components that may include sodium and sugars (0%/oz). It prevents indigestion, gas, constipation, stomach ache, etc. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. 184 Cal. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. PSP can help control diabetes by improving blood sugar regulation and insulin production. Test Item Scan Me Information and Facts 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Purple Sweet Potato Nutrition | livestrong offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good All of our content is written by scientists and people with a strong science background. 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 Log In. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. We also use third-party cookies that help us analyze and understand how you use this website. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Sweet potatoes contain no fat, saturated fat or cholesterol. American College of Allergy, Asthma & Immunology. Diabetes superfoods. 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. Copyright 2023 Leaf Group Ltd., all rights reserved. Sweet potatoes are only distantly related to potatoes. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. It prevents indigestion, gas, constipation, stomach ache, etc. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth