Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts Purple Sweet Potato Calories - This Nutrition Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. In Japan, it is known as. All of our content is written by scientists and people with a strong science background. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. In Japan, it is known as beni-imo. PSP can help control diabetes by improving blood sugar regulation and insulin production. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. PSP can help control diabetes by improving blood sugar regulation and insulin production. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto 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. 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. 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. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Japanese sweet potato contains 30 milligrams of tryptophan. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Japanese Sweet Potato Nutrition and Medical Advantages Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. 3. 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. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Berkeley Wellness. Serving Size : 1 Bag. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Information is shared for educational purposes only. 0 g fat. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. 1. We'll assume you're ok with this, but you can opt-out if you wish. 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. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Many polyphenols work as antioxidants in the human body. Purple sweet potatoes have antioxidant protection. These cookies do not store any personal information. Copyright Nutrineat & Buzzle.com, Inc. 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. 3. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. For a list of other foods low in lectins, click here. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). 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. 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]. KEY 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. Percentages are based on a diet of 2000 calories a day. Read more: Potato vs. Sweet Potato Nutrition. They are especially rich in coumarins [7]. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. Sweet potatoes are a good source of many beneficial phytonutrients. Your email address will not be published. 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. PSP cultivars are unusually high in antioxidants. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. These fat-soluble antioxidant carotenoids. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Percentages are based on a diet of 2000 calories a day. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. 4 Health Benefits of Japanese Sweet Potato + Nutrition Join for free! Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. So they can be incorporated in the diet by weight watchers and diabetics. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 6. 2015;2015:768093. doi:10.1155/2015/768093. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Necessary cookies are absolutely essential for the website to function properly. They help control cholesterol levels. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. It prevents indigestion, gas, constipation, stomach ache, etc. 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. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. The Japanese yam is unlike a sweet potato in its skin color and flesh. There exist several varieties of the root vegetable sweet potato (, ). 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. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. It prevents indigestion, gas, constipation, stomach ache, etc. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. or "How many meals a day should you eat?" All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. Eating a sweet potato might help you chase away the blues. Is a chef doing things with shaved fennel that are out of this world? However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. At a dosage of 250 mg/kg, it stimulated the immune system function. University of California. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Updated 2014. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. However, the studies listed below should not be interpreted as supportive of any health benefit. 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. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Purple sweet potato benefits include their versatility. 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. 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. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 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. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. 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. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Source: the University of Hawaiis Cancer Center. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Its first known cultivation can be dated back to 50,000 BC. 7 Surprising Benefits of Taro Root - Healthline Boniato History. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. This category only includes cookies that ensures basic functionalities and security features of the website. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. 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. 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]. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Sweet potatoes contain no fat, saturated fat or cholesterol. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. I like to eat These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 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. 2. This website uses cookies to improve your experience while you navigate through the website. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal Nutrition Facts for Sweet Potatoes - myfooddata Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. 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. 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As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 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]. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. 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. National Institutes of Health Office of Dietary Supplements. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat [16]. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. Harvard T.H. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Nutrition Facts; Serving Size: 1 cup, cubes (133g . They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. 5. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Read more: Can Vitamins Help to Slow Down Your Heart Rate? 7 Benefits of Purple Yam (Ube), and How It Differs from Taro - Healthline 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. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Potassium fact sheet for health professionals. Updated February 14, 2020. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. 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. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. 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. This delicious dish is flexible and serves 4. 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. others know about unique flavors that are around them. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. 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]. So they can be incorporated in the diet by weight watchers and diabetics. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. 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]. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet.