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. Japanese sweet potato contains 30 milligrams of tryptophan. or "How many meals a day should you eat?" Okinawan potatoes come with a low glycemic index. Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Purple sweet potato Nutrition Facts & Calories - Inlivo They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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]. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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. PSP cultivars are unusually high in antioxidants. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal which enables users to obtain detailed information and reports based on their genome. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). As per need, DHEA gets converted into estrogen, progesterone, or testosterone. White Sweet Potato Nutrition. 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. Read more: Can Vitamins Help to Slow Down Your Heart Rate? We've created informative articles that you can come back to again and again when you have questions or want to learn more! The flesh is dry, starchy and subtly sweet. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. Japanese Purple Sweet potatoes are available in the fall and winter. or "How many meals a day should you eat?" Japanese Yams Information and Facts - Specialty Produce 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. 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Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. About Food Exercise Apps Community Blog Premium. Published April 1, 2019. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. 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". Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. The plant-based totally nature of the weight loss plan may additionally trump the caloric limit, though, since the only population that lives even longer than the Okinawa Japanese don't simply devour a 98% meat-loose diet, they eat 100% meat-unfastened. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Of course, creating an all-purple dish is even more dramatic. 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. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. National Institutes of Health Office of Dietary Supplements. 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. There exist several varieties of the root vegetable sweet potato (, ). 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:. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. They simply contain some compounds of interest to cancer researchers. Various types of sweet potatoes contain almost similar quantities of nutrients. According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. 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. 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. Join for free! 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. Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts SelfDecode does not treat, diagnose or cure any conditions, Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Japanese Sweet Potatoes Information, Recipes and Facts - Specialty Produce Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). All of our content is written by scientists and people with a strong science background. KEY FACTS. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Have you ever asked yourself, "How much weight can I lose in a month?" You will often find serotonin included as an ingredient in antidepressants. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Chan School of Public Health, International Journal of Food Sciences and Nutrition. 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. 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. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. What is the purple food in Hawaii? - coalitionbrewing.com Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. 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. This website uses cookies to improve your experience while you navigate through the website. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. These fat-soluble antioxidant carotenoids. 10. 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. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. You also have the option to opt-out of these cookies. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Tryptophan is the precursor of both serotonin and melatonin. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. National Institutes of Health Office of Dietary Supplements. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! 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. How does this food fit into your daily goals? 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 can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. The striking hue can add a colorful twist to the dish. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. The phytonutrients associated with different colors in sweet potato do have different health properties. 3. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. 4 g protein. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Murasaki Sweet Potatoes Information and Facts - Specialty Produce Campesterol was the second most abundant. We hope you enjoy this website. Health Benefits 1. 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. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro - Healthline Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 8. Sweet potatoes contain no fat, saturated fat or cholesterol. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. 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. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. 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. Nutrition Facts for Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. American Diabetes Association. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. For a list of other foods low in lectins, click here. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Types of sweet potatoes. Copyright 2023 Leaf Group Ltd., all rights reserved. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Potassium fact sheet for health professionals. 9. Align your health hacks with your genes for optimal health & cognitive function. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Nutritional Facts for Japanese Sweet Potato | livestrong Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. 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. 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. Contains a low amount of risky components that may include sodium and sugars (0%/oz). Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. 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. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Serving Size : 1 Bag. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Purple sweet potato benefits include their versatility. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Sweet potato is native to the tropical regions of America. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. These cookies do not store any personal information. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy Carbs help fuel your brain, nervous system, cells and heart. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. The skin and flesh of these sweet potatoes have rich nutrition in them. Craving something sweet but healthy in the morning? Japanese Sweet Potato (Satsumaimo) Just One Cookbook We do not aim to diagnose, treat, cure or prevent any illness or disease. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Purple sweet potatoes have antioxidant protection. The combination of the three minerals contributes to lessening your chance of developing hypertension.. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. 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. Updated June 3, 2020. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). The sweet tuber is rich in antioxidants as well as heart-healthy minerals. The anthocyanin content may vary according to the cultivar. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. At a dosage of 250 mg/kg, it stimulated the immune system function. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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. Carbs are important for the production of energy needed for metabolic and physical processes. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. University of California. Use a fork to pierce five sets of holes throughout each sweet potato. So they can be incorporated in the diet by weight watchers and diabetics. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Joe Cohen flipped the script on conventional and alternative medicine and it worked. . That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. 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. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 4 Health Benefits of Japanese Sweet Potato + Nutrition Ana spent years working with patients who suffer from various mental health issues and chronic health problems. As PSP is rich in potassium, it helps regulate blood pressure. 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