Fiber is filling, without adding significant calories. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. 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:. or "How many meals a day should you eat?" Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. National Institutes of Health Office of Dietary Supplements. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. 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. The flesh is dry, starchy and subtly sweet. In addition, there was a decrease in insulin resistance. Continue boiling until soft (easily pierced by a fork), and then drain. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. She loves communicating science and empowering people to achieve their optimal health. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Have you ever asked yourself, "How much weight can I lose in a month?" Ana has many years of experience in clinical research and health advising. Percentages are based on a diet of 2000 calories a day. 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. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Its first known cultivation can be dated back to 50,000 BC. Use a fork to pierce five sets of holes throughout each sweet potato. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. About Food Exercise Apps Community Blog Premium. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 7 Surprising Benefits of Taro Root - Healthline Sweet potatoes contain no fat, saturated fat or cholesterol. Some are firm, dry, and mealy, while others are soft and moist. 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 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. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. The USDA reports that the potatoes contain about 17 grams of starch. 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. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. FoodData Central. 184 Cal. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Purple Sweet Potatoes: Nutrition Facts and Benefits Kerns studied English literature and neurology at UC Davis. Many people around the world eat sweet potatoes as a staple food without any ill effects. This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. 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. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. or "How many meals a day should you eat?" SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. All of our content is written by scientists and people with a strong science background. How does this food fit into your daily goals? Published April 1, 2019. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Required fields are marked *. Because of this stabilization, they may play an important part in fighting diabetes and obesity. Various types of sweet potatoes contain almost similar quantities of nutrients. 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. Sweet potato may help with constipation. We do not aim to diagnose, treat, cure or prevent any illness or disease. All make a sweeter, moister alternative to plain white potatoes. Its first known cultivation can be dated back to 50,000 BC. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Good source of fiber (12% of DV/100g). 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]. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. 3. 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. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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. The skin and flesh of these sweet potatoes have rich nutrition in them. 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. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. While Japanese sweet potato is considered safe to eat as food, it should never be used in place of something your doctor recommends or prescribes. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. There are no saturated fats in sweet potatoes [1]. Copyright Nutrineat & Buzzle.com, Inc. 1. I like to eat 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]. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. 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. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat Your blood vessels need magnesium to relax and to transport calcium and potassium. is a clickable link to peer-reviewed scientific studies. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. This website uses cookies to improve your experience while you navigate through the website. Okinawan potatoes come with a low glycemic index. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. 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. Soluble fiber helps stabilize blood sugar and cholesterol levels. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. They help control cholesterol levels. Taro vs Sweet potato - In-Depth Nutrition Comparison - Food Struct The Okinawan people eat both in abundance [2]. The antioxidants exhibit anti-inflammatory properties too. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. 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. Change Food Share . 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes 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 vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Sign Up. 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. They simply contain some compounds of interest to cancer researchers. Japanese sweet potato contains 30 milligrams of tryptophan. 2. The GI of a peeled sweet potato, boiled, is low at 46. Vitamin A also helps your body process and use iron properly. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine and serine in the largest amounts. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. These cookies will be stored in your browser only with your consent. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Serving Size : 1 Bag. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. 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. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. 3. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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. They are especially rich in coumarins [7]. 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. Sweet potato is native to the tropical regions of America. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Thus, PSP can improve visual functions. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. 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. Of course, creating an all-purple dish is even more dramatic. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal But a baked sweet potato has a GI of 94. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans.