Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. As PSP is rich in potassium, it helps regulate blood pressure. The clearest benefit may be to people who struggle with constipation. 3. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Health Benefits 1. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 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. 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. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Purple sweet potato benefits include their versatility. 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. 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. Sign Up. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Food allergy. is a clickable link to peer-reviewed scientific studies. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. 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 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. 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. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. 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. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Potassium fact sheet for health professionals. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Japanese sweet potatoes provide approximately 2 grams of protein. They are rich in the following vitamins and minerals: 1 Vitamin A in the form of beta-carotene Vitamin B6 Vitamin C Potassium Fiber Zinc Magnesium 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. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. It prevents indigestion, gas, constipation, stomach ache, etc. PSP cultivars are unusually high in antioxidants. Change Food Share . Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Japanese Sweet Potato Nutrition and Medical Advantages A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat [16]. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. The GI of a peeled sweet potato, boiled, is low at 46. Nutrition Facts; Serving Size: 1 cup, cubes (133g . Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. National Institutes of Health Office of Dietary Supplements. Join for free! You also have the option to opt-out of these cookies. 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]. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Japanese Purple Sweet potatoes are available in the fall and winter. 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. 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. 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. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro - Healthline 4 g protein. The Japanese yam is unlike a sweet potato in its skin color and flesh. Murasaki Sweet Potatoes Information and Facts - Specialty Produce The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. All of our content is written by scientists and people with a strong science background. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Thus, PSP can improve visual functions. It also helps regulate blood sugar levels. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). 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Japanese Yams Information and Facts - Specialty Produce Chan School of Public Health, International Journal of Food Sciences and Nutrition. 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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 native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. You will often find serotonin included as an ingredient in antidepressants. Many polyphenols work as antioxidants in the human body. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. Daily Goals How does this food fit into your daily goals? These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Of course, creating an all-purple dish is even more dramatic. Antioxidant ActivityPSP 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. 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. 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. Fiber in PSP helps improve digestive health. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Its first known cultivation can be dated back to 50,000 BC. 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. Today, there are over 400 strains of sweet potato grown around the world. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat Japanese Sweet Potato Nutrition And Health Benefits Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. 4 Health Benefits of Japanese Sweet Potato + Nutrition 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. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. 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. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Soluble fiber helps stabilize blood sugar and cholesterol levels. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg 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. 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! J Nutr Metab. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Purple sweet potatoes have antioxidant protection. But opting out of some of these cookies may have an effect on your browsing experience. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. 5. Ana received her MS in Pharmacy from the University of Belgrade. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. PSP can help control diabetes by improving blood sugar regulation and insulin production. 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. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. . Necessary cookies are absolutely essential for the website to function properly. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. Purple Japanese Sweet Potatoes Information and Facts This makes it a healthy food choice for diabetics [1]. Applications Japanese sweet potato Nutrition Facts - Eat This Much 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. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Test Item Scan Me Information and Facts American College of Allergy, Asthma & Immunology. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Ana has many years of experience in clinical research and health advising. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. The anthocyanin content may vary according to the cultivar. 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. 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. Read more: Sweet Potatoes and Weight Loss. 78 Nutritional Facts About Red Skin Sweet Potatoes | Kidadl 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. As PSP is rich in potassium, it helps regulate blood pressure. The glycemic index of sweet potato depends on the cooking method. Required fields are marked *. How does this food fit into your daily goals? Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Chan School of Public Health. The red-skin sweet potatoes are no different in nutrition. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Purple sweet potato Nutrition Facts & Calories - Inlivo 3. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. 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. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. No human studies have yet investigated the effect of Japanese sweet potato on heart health.
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