Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. How does this food fit into your daily goals? Phytonutrients Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. The GI of a peeled sweet potato, boiled, is low at 46. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. 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. 7. Japanese sweet potato contains 30 milligrams of tryptophan. These cookies will be stored in your browser only with your consent. 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. Copyright 2023 Leaf Group Ltd., all rights reserved. KEY FACTS. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Try using herbs or spices and a dollop of yogurt to add flavor instead. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. 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. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Nutritional Facts for Japanese Sweet Potato | livestrong So they can be incorporated in the diet by weight watchers and diabetics. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Updated 2015. 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]. 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. Sporamins, storage proteins in sweet potato, also have antioxidant properties. It prevents indigestion, gas, constipation, stomach ache, etc. American Diabetes Association. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Sweet potato may help with constipation. 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. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. 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. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. 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. The Japanese yam is unlike a sweet potato in its skin color and flesh. 7 Surprising Benefits of Taro Root - Healthline American College of Allergy, Asthma & Immunology. Diabetes superfoods. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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 Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Serving Size : 1 Bag. Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Required fields are marked *. 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]. There are no saturated fats in sweet potatoes [1]. Japanese sweet potatoes provide approximately 2 grams of protein. U.S. Department of Agriculture. 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. 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. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. 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. 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. 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. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Health Benefits of Purple Sweet Potatoes | EatingWell 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. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. You will often find serotonin included as an ingredient in antidepressants. Japanese Sweet Potato Nutrition | Healthfully Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Your email address will not be published. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Our goal is to not have a single piece of inaccurate information on this website. We hope you enjoy this website. At a dosage of 250 mg/kg, it stimulated the immune system function. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. PSP can help control diabetes by improving blood sugar regulation and insulin production. Nutrition Facts for Sweet Potatoes - myfooddata or "How many meals a day should you eat?" 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. But a baked sweet potato has a GI of 94. Japanese sweet potato Nutrition Facts - Eat This Much It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Is a chef doing things with shaved fennel that are out of this world? She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Eating a sweet potato might help you chase away the blues. They are especially rich in coumarins [7]. In Japan, it is known as beni-imo. Taro vs Sweet potato - In-Depth Nutrition Comparison - Food Struct This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. The anthocyanin content may vary according to the cultivar. The antioxidants, vitamins A, C, E, zinc, etc. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Purple Sweet Potatoes: Nutrition Facts and Benefits Vitamin A also helps your body process and use iron properly. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? PSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. Thus, PSP can improve visual functions. 5. It also helps regulate blood sugar levels. 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. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Purple sweet potatoes have antioxidant protection. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. They help control cholesterol levels. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Prefer mashed for your starches? 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. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. 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 SelfDecode is a personalized health report service, This website uses cookies to improve your experience while you navigate through the website. Ana received her MS in Pharmacy from the University of Belgrade. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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]. Vitamin A fact sheet for health professionals. Boniato History. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 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. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 8. Your email address will not be published. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Craving something sweet but healthy in the morning? Can Vitamins Help to Slow Down Your Heart Rate? This effect was without adding any exercise. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. This delicious dish is flexible and serves 4. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. 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. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. 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 Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Fiber is filling, without adding significant calories. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Berkeley Wellness. Soluble fiber helps stabilize blood sugar and cholesterol levels. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. The Okinawan people eat both in abundance [2]. But opting out of some of these cookies may have an effect on your browsing experience. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Seasons . Have you ever asked yourself, "How much weight can I lose in a month?" Health Benefits 1. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Many polyphenols work as antioxidants in the human body. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy 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". 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. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. What Are Japanese Sweet Potatoes? - The Spruce Eats 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. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Harvard T.H. Sweet potatoes, as a group, prefer hot, humid climates. This website uses cookies to improve your experience. They are nutritious for humans and many types of animals. We do not aim to diagnose, treat, cure or prevent any illness or disease. 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. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Necessary cookies are absolutely essential for the website to function properly. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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. Talk to your doctor to develop strategies to address any health concerns you may have [1]. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). 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.