Produce Sharing allows you to share your produce discoveries with your neighbors and the world! This category only includes cookies that ensures basic functionalities and security features of the website. Some are firm, dry, and mealy, while others are soft and moist. Read more: Which Sweet Potato Is the Healthiest? Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. American Diabetes Association: Explore: Complications, Diabetes Self-Management: Cooking Methods for Healthy Eating, Nutrients: The Effect of Dietary Glycaemic Index on Glycaemia in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Nutrients: A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. 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. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good but is for informational and educational purposes alone. We hope you enjoy this website. 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]. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. 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]. They simply contain some compounds of interest to cancer researchers. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Japanese Purple Sweet potatoes are available in the fall and winter. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. 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. 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. They are nutritious for humans and many types of animals. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. What Nutrients Are in the Skins of Sweet Potatoes? It is mandatory to procure user consent prior to running these cookies on your website. Japanese sweet potato Nutrition Facts - Eat This Much I like to eat 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. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Its first known cultivation can be dated back to 50,000 BC. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Besides that, however, sweet potato strains have a very similar nutritional profile. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. They help control cholesterol levels. These fat-soluble antioxidant carotenoids. Boniato History. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. 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". The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. The Japanese yam is unlike a sweet potato in its skin color and flesh. 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. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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. 4 Health Benefits of Japanese Sweet Potato + Nutrition In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. American College of Allergy, Asthma & Immunology. Jonathan Ritter, PharmD, PhD (Pharmacology). Ana has many years of experience in clinical research and health advising. Your body converts the beta carotene it receives from foods into vitamin A. Updated June 3, 2020. The Okinawan people eat both in abundance [2]. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. Updated 2015. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Soluble fiber helps stabilize blood sugar and cholesterol levels. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. None of these calories are provided by fat. 2. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. How does this food fit into your daily goals? Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. 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. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal Vitamin A fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements. 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. Naturally low in fat and high in nutritional value, they are packed with health benefits. 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. You also have the option to opt-out of these cookies. 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. 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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. 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. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Its first known cultivation can be dated back to 50,000 BC. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. 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]. is a clickable link to peer-reviewed scientific studies. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. FoodData Central. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. 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. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. The more cooking and processing the potato goes through, the higher the glycemic index. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. KEY FACTS. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. There exist several varieties of the root vegetable sweet potato (, ). Sweet potato may help with constipation. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Required fields are marked *. 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. 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. 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. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Align your health hacks with your genes for optimal health & cognitive function. 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. 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 With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. 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. 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. 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. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Phytosterols are a cholesterol-like molecule found in plant cells. While Boniato is quite popular in South Florida, this kind of sweet potato originated . This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Updated 2014. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. What Are Japanese Sweet Potatoes? - The Spruce Eats Carbs help fuel your brain, nervous system, cells and heart. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Yams Recipes Cultivation Flavor Japanese Sweet Potatoes Information and Facts - Specialty Produce 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. This website uses cookies to improve your experience. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. She loves communicating science and empowering people to achieve their optimal health. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Sweet potatoes, as a group, prefer hot, humid climates. Sweet potatoes are only distantly related to potatoes. 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. 4 g protein. Vitamin A is known to help prevent dry eyes and night blindness. Japanese sweet potato contains 30 milligrams of tryptophan. 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. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Test Item Scan Me Information and Facts The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. 10. 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. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Your email address will not be published. There are no saturated fats in sweet potatoes [1]. Today, there are over 400 strains of sweet potato grown around the world. Read more: Can Vitamins Help to Slow Down Your Heart Rate? They help control cholesterol levels. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. We believe that the most accurate information is found directly in the scientific source. 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 Potato (Satsumaimo) Just One Cookbook Use a fork to pierce five sets of holes throughout each sweet potato. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. In Japan, it is known as. Many people around the world eat sweet potatoes as a staple food without any ill effects. The antioxidants exhibit anti-inflammatory properties too. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. As PSP is rich in potassium, it helps regulate blood pressure. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. 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.
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