Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Prefer mashed for your starches? Boniato History. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. 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. They are nutritious for humans and many types of animals. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Percentages are based on a diet of 2000 calories a day. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. 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]. Diabetes superfoods. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Updated 2015. In Japan, it is known as beni-imo. Tryptophan is the precursor of both serotonin and melatonin. Your body converts the beta carotene it receives from foods into vitamin A. 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. 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 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. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. . These cookies do not store any personal information. 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. 4. Many polyphenols work as antioxidants in the human body. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Can Vitamins Help to Slow Down Your Heart Rate? It prevents indigestion, gas, constipation, stomach ache, etc. 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. Digestive HealthFiber in PSP helps improve digestive health. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Our goal is to not have a single piece of inaccurate information on this website. 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Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. 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. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. 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. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. . They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet 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. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. 5. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. Berkeley Wellness. The GI of a peeled sweet potato, boiled, is low at 46. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. 9. Thus, PSP can improve visual functions. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. 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. 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 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! A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. 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. Updated June 3, 2020. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. 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]. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. 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 macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Copyright 2023 Leaf Group Ltd., all rights reserved. Purple sweet potatoes have antioxidant protection. 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. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. 2. 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. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. 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]. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. 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. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. The antioxidants exhibit anti-inflammatory properties too. This effect was without adding any exercise. Purple sweet potato benefits include their versatility. Sweet potato may help with constipation. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. About Food Exercise Apps Community Blog Premium. Read more: Sweet Potatoes and Weight Loss. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Cleveland Clinic. Information is shared for educational purposes only. Today, there are over 400 strains of sweet potato grown around the world. But opting out of some of these cookies may have an effect on your browsing experience. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. These fat-soluble antioxidant carotenoids. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. Because of this stabilization, they may play an important part in fighting diabetes and obesity. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. The USDA reports that the potatoes contain about 17 grams of starch. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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. 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. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. I like to eat So they can be incorporated in the diet by weight watchers and diabetics. 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 are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. You also have the option to opt-out of these cookies. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Updated 2019. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 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]. 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. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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. 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. Sweet potatoes are only distantly related to potatoes. 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. Is a chef doing things with shaved fennel that are out of this world? The glycemic index of sweet potato depends on the cooking method. Harvard T.H. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions.