Information is shared for educational purposes only. Carbs help fuel your brain, nervous system, cells and heart. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. 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]. White Sweet Potato Nutrition. Your blood vessels need magnesium to relax and to transport calcium and potassium. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Sweet potatoes are only distantly related to potatoes. 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. Percentages are based on a diet of 2000 calories a day. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. In Japan, it is known as beni-imo. 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. 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]. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. 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. At a dosage of 250 mg/kg, it stimulated the immune system function. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. 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. 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 secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Phytosterols are a cholesterol-like molecule found in plant cells. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. It also helps regulate blood sugar levels. 1. KEY FACTS. 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. Is a chef doing things with shaved fennel that are out of this world? 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It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Its first known cultivation can be dated back to 50,000 BC. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. The GI of a peeled sweet potato, boiled, is low at 46. Types of sweet potatoes. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Campesterol was the second most abundant. 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]. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. 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. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 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. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. 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. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. 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. There exist several varieties of the root vegetable sweet potato (, ). In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 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. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Your email address will not be published. Biomed Res Int. Contains a low amount of risky components that may include sodium and sugars (0%/oz). 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 and orange sweet potatoes are fat-free, and don't contain any cholesterol. The anthocyanin content may vary according to the cultivar. But opting out of some of these cookies may have an effect on your browsing experience. The skin and flesh of these sweet potatoes have rich nutrition in them. Daily Goals How does this food fit into your daily goals? As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). or "How many meals a day should you eat?" For a list of other foods low in lectins, click here. Ana has many years of experience in clinical research and health advising. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Updated 2014. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Other purple foods include ulu (breadfruit), mangos, and some . Various types of sweet potatoes contain almost similar quantities of nutrients. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. University of California. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Your body converts the beta carotene it receives from foods into vitamin A. 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. In addition, retinol is crucial for fetal development. The red-skin sweet potatoes are no different in nutrition. 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]. 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]. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. The more cooking and processing the potato goes through, the higher the glycemic index. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Kerns studied English literature and neurology at UC Davis. Is your market carrying green dragon apples? Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . They simply contain some compounds of interest to cancer researchers. 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. 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. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Its first known cultivation can be dated back to 50,000 BC. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. The amounts, per potato, are as follows: Potassium : 940 milligrams Calcium : 80 milligrams Magnesium : 50 milligrams Phosphorus : 92 milligrams Iron : 1.4 milligrams Copper : 0.36 milligram Manganese : 0.88 milligram Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard. Vitamin A also helps your body process and use iron properly. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Sign Up. 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. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Chan School of Public Health. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. This makes it a healthy food choice for diabetics [1]. How does this food fit into your daily goals? Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. 8. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Lectins are proteins that bind to carbohydrates. Published April 1, 2019. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. J Nutr Metab. All of our content is written by scientists and people with a strong science background. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 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. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 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]. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. But a baked sweet potato has a GI of 94. This category only includes cookies that ensures basic functionalities and security features of the website. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. 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. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Talk to your doctor to develop strategies to address any health concerns you may have [1]. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 4. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color It makes a healthy choice for diabetics. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Fiber is the part of food your body cannot digest. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. 4 g protein. Craving something sweet but healthy in the morning? Required fields are marked *. Thus, PSP can improve visual functions. 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. 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 ]. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. 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. A plus sign next to the number [1+, 2+, etc] means that the information is found within the full scientific study rather than the abstract. Cleveland Clinic. 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. Sweet potatoes, as a group, prefer hot, humid climates. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. 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. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Japanese sweet potatoes are flavorful, do not have any lectins, and are rated less inflammatory, which is great for those who have a lectin sensitivity. 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. 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. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Pinpoint your location annonymously through the Specialty Produce App and let The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Harvard T.H. Necessary cookies are absolutely essential for the website to function properly. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. This effect was without adding any exercise. Naturally low in fat and high in nutritional value, they are packed with health benefits. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. 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. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. . Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. 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. Read more: Why Potatoes With More Color Are Healthiest. Percentages are based on a diet of 2000 calories a day. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. 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. As PSP is rich in potassium, it helps regulate blood pressure. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Updated 2015.
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