About Food Exercise Apps Community Blog Premium. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Japanese sweet potatoes are rich in vitamins C and E. These potent antioxidants scavenge toxic free radicals and prevent the incidence of cancers in significant body organs. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. American College of Allergy, Asthma & Immunology. Sweet potatoes contain no fat, saturated fat or cholesterol. 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. Ana has many years of experience in clinical research and health advising. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Purple Sweet Potato Nutrition | livestrong These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Biomed Res Int. Updated February 14, 2020. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. 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. 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]. Log In. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat 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. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Published April 1, 2019. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. 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. Updated 2019. 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. Your email address will not be published. These fat-soluble antioxidant carotenoids. Food allergy. Copyright 2023 Leaf Group Ltd., all rights reserved. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy 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. What Nutrients Are in the Skins of Sweet Potatoes? The antioxidants exhibit anti-inflammatory properties too. 2015;2015:768093. doi:10.1155/2015/768093. . 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. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Use a fork to pierce five sets of holes throughout each sweet potato. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. 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]. Sweet potatoes, as a group, prefer hot, humid climates. 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. 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. There are no saturated fats in sweet potatoes [1]. 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. All parts of Okinawan sweet potatoes exhibit antioxidant properties. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Many people around the world eat sweet potatoes as a staple food without any ill effects. 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. What Are Japanese Sweet Potatoes? - The Spruce Eats The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Some are firm, dry, and mealy, while others are soft and moist. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. This website uses cookies to improve your experience. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. The glycemic index of sweet potato depends on the cooking method. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. 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. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Potassium fact sheet for health professionals. We believe that the most accurate information is found directly in the scientific source. It is mandatory to procure user consent prior to running these cookies on your website. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Have you ever asked yourself, "How much weight can I lose in a month?" While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Sweet potatoes are only distantly related to potatoes. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal 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. 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. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. In Japan, it is known as. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. SelfDecode is a personalized health report service, These cookies do not store any personal information. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. 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. 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. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. At a dosage of 250 mg/kg, it stimulated the immune system function. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. 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]. She is a strong advocate of integrating scientific knowledge and holistic medicine. Japanese Sweet Potato Nutrition and Medical Advantages Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. 8. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. But a baked sweet potato has a GI of 94. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Boniato History. Japanese sweet potatoes are available in the produce aisle of most grocery stores. It makes a healthy choice for diabetics. Percentages are based on a diet of 2000 calories a day. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Chan School of Public Health. 4 Health Benefits of Japanese Sweet Potato + Nutrition As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Fiber is the part of food your body cannot digest. Which Sweet Potato Is the Healthiest? | livestrong Test Item Scan Me Information and Facts Vitamin A fact sheet for health professionals. For a list of other foods low in lectins, click here. You need protein to build tissue including bones, muscles and skin. Try using herbs or spices and a dollop of yogurt to add flavor instead. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. The USDA reports that the potatoes contain about 17 grams of starch. Vitamin A also helps your body process and use iron properly. 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.