japanese purple sweet potato nutrition facts

Use a fork to pierce five sets of holes throughout each sweet potato. Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. Okinawan potatoes come with a low glycemic index. Our goal is to not have a single piece of inaccurate information on this website. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. I like to eat 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. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Copyright Nutrineat & Buzzle.com, Inc. The glycemic index of sweet potato depends on the cooking method. 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 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. The anthocyanin content may vary according to the cultivar. Types of sweet potatoes. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Kerns studied English literature and neurology at UC Davis. 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. 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 are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. We do not aim to diagnose, treat, cure or prevent any illness or disease. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato. Read more: Sweet Potatoes and Weight Loss. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. 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 presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. 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. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. 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. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. 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. Diabetes superfoods. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. 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 ]. 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]. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. The flesh is dry, starchy and subtly sweet. 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:. KEY FACTS. Applications Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Log In. This website uses cookies to improve your experience. These fat-soluble antioxidant carotenoids. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. 5. Necessary cookies are absolutely essential for the website to function properly. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . 4. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. The Okinawan people eat both in abundance [2]. 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. Required fields are marked *. Minerals 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! Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Your email address will not be published. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Today, there are over 400 strains of sweet potato grown around the world. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. When raw it is possible for some tubers to have white streaks throughout, however these striations typically disappear and turn deeply purple colored when cooked. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. or "How many meals a day should you eat?" Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. 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. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Published April 1, 2019. In addition, there was a decrease in insulin resistance. 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. She is a strong advocate of integrating scientific knowledge and holistic medicine. 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. PSP cultivars are unusually high in antioxidants. Contains a low amount of risky components that may include sodium and sugars (0%/oz). There exist several varieties of the root vegetable sweet potato (, ). Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Updated 2015. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. All parts of Okinawan sweet potatoes exhibit antioxidant properties. 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. Many people around the world eat sweet potatoes as a staple food without any ill effects. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 0 g fat. Updated 2019. Sweet potato is native to the tropical regions of America. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. 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. 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. Japanese sweet potatoes provide approximately 2 grams of protein. They help control cholesterol levels. 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. Besides that, however, sweet potato strains have a very similar nutritional profile. The phytonutrients associated with different colors in sweet potato do have different health properties. Copyright 2023 Leaf Group Ltd., all rights reserved. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. PSP can help control diabetes by improving blood sugar regulation and insulin production. The antioxidants, vitamins A, C, E, zinc, etc. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. So they can be incorporated in the diet by weight watchers and diabetics. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 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. Campesterol was the second most abundant. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. For a list of other foods low in lectins, click here. Anthocyanins in purple sweet potatoes have memory-enhancing effects. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Read more: Potato vs. Sweet Potato Nutrition. 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. All make a sweeter, moister alternative to plain white potatoes. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Potassium fact sheet for health professionals. 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 flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Fiber is the part of food your body cannot digest. Align your health hacks with your genes for optimal health & cognitive function. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Fiber in PSP helps improve digestive health. Your body converts the beta carotene it receives from foods into vitamin A. Your blood vessels need magnesium to relax and to transport calcium and potassium. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. 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. Is your market carrying green dragon apples? In Japan, it is known as. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Purple sweet potatoes have antioxidant protection. It makes a healthy choice for diabetics. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet.