So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. You will often find serotonin included as an ingredient in antidepressants. She is a strong advocate of integrating scientific knowledge and holistic medicine. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Biomed Res Int. Of course, creating an all-purple dish is even more dramatic. 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. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. 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. We also use third-party cookies that help us analyze and understand how you use this website. 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. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. The antioxidants exhibit anti-inflammatory properties too. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 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. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. It prevents indigestion, gas, constipation, stomach ache, etc. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. 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. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Your blood vessels need magnesium to relax and to transport calcium and potassium. Change Food Share . In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. All of our content is written by scientists and people with a strong science background. Many polyphenols work as antioxidants in the human body. 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.. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 3. Sweet potato is native to the tropical regions of America. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Japanese sweet potatoes are available in the produce aisle of most grocery stores. What Nutrients Are in the Skins of Sweet Potatoes? Updated 2015. . Sweet potatoes are a good source of many beneficial phytonutrients. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. 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. 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. Vitamin A fact sheet for health professionals. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. 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. How does this food fit into your daily goals? 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. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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. Its first known cultivation can be dated back to 50,000 BC. Fiber is filling, without adding significant calories. Nutrition Facts; Serving Size: 1 cup, cubes (133g . Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 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. Good source of fiber (12% of DV/100g). KEY FACTS. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 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. 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 Your body converts the beta carotene it receives from foods into vitamin A. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Purple sweet potato benefits include their versatility. I like to eat They are especially rich in coumarins [7]. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. Its first known cultivation can be dated back to 50,000 BC. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. 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. Diabetes superfoods. Thus, PSP can improve visual functions. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. 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 The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Many people around the world eat sweet potatoes as a staple food without any ill effects. Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. The striking hue can add a colorful twist to the dish. Read more: Why Potatoes With More Color Are Healthiest. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. 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. Some are firm, dry, and mealy, while others are soft and moist. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. which enables users to obtain detailed information and reports based on their genome. 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. Our goal is to not have a single piece of inaccurate information on this website. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). We've created informative articles that you can come back to again and again when you have questions or want to learn more! This category only includes cookies that ensures basic functionalities and security features of the website. 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. American College of Allergy, Asthma & Immunology. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. 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. There exist several varieties of the root vegetable sweet potato (, ). The flesh is dry, starchy and subtly sweet.
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