Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 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. Daily Goals How does this food fit into your daily goals? Have you ever asked yourself, "How much weight can I lose in a month?" Is your market carrying green dragon apples? 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]. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. These cookies do not store any personal information. The antioxidants, vitamins A, C, E, zinc, etc. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. It is mandatory to procure user consent prior to running these cookies on your website. Continue boiling until soft (easily pierced by a fork), and then drain. Carbs help fuel your brain, nervous system, cells and heart. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Read more: Why Potatoes With More Color Are Healthiest. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Is a chef doing things with shaved fennel that are out of this world? Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. 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. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Sweet potatoes are a good source of many beneficial phytonutrients. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. So they can be incorporated in the diet by weight watchers and diabetics. The plant-based totally nature of the weight loss plan may additionally trump the caloric limit, though, since the only population that lives even longer than the Okinawa Japanese don't simply devour a 98% meat-loose diet, they eat 100% meat-unfastened. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Japanese Japanese - Purple Sweet Potatoes . These cookies will be stored in your browser only with your consent. We do not aim to diagnose, treat, cure or prevent any illness or disease. So they can be incorporated in the diet by weight watchers and diabetics. 2. Percentages are based on a diet of 2000 calories a day. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. The antioxidants exhibit anti-inflammatory properties too. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. The anthocyanin content may vary according to the cultivar. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Sweet potato may help with constipation. But opting out of some of these cookies may have an effect on your browsing experience. These fat-soluble antioxidant carotenoids. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Naturally low in fat and high in nutritional value, they are packed with health benefits. What Nutrients Are in the Skins of Sweet Potatoes? As PSP is rich in potassium, it helps regulate blood pressure. 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 potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Sweet potatoes are only distantly related to potatoes. 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]. 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. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. 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. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. There are no saturated fats in sweet potatoes [1]. This website uses cookies to improve your experience. 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:. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Berkeley Wellness. 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. National Institutes of Health Office of Dietary Supplements. 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. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Digestive HealthFiber in PSP helps improve digestive health. By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Boniato History. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Of course, creating an all-purple dish is even more dramatic. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. 9. In addition, retinol is crucial for fetal development. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. 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. 1. This makes it a healthy food choice for diabetics [1]. 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. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. others know about unique flavors that are around them. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. The striking hue can add a colorful twist to the dish. 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. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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 Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Japanese sweet potatoes are flavorful, do not have any lectins, and are rated less inflammatory, which is great for those who have a lectin sensitivity. The flesh is dry, starchy and subtly sweet. Various types of sweet potatoes contain almost similar quantities of nutrients. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Kerns studied English literature and neurology at UC Davis. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. They are especially rich in coumarins [7]. At a dosage of 250 mg/kg, it stimulated the immune system function. Sweet potatoes, as a group, prefer hot, humid climates. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. It makes a healthy choice for diabetics. This category only includes cookies that ensures basic functionalities and security features of the website. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Baking soda can neutralize acidic ingredients in both sweet and savory foods, but add it only in small amounts, so that it doesn't affect the taste. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Vitamin A also helps your body process and use iron properly. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. 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