Japanese Purple Sweet potatoes are available in the fall and winter. 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. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition 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. The phytonutrients associated with different colors in sweet potato do have different health properties. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. They help control cholesterol levels. Food allergy. Your blood vessels need magnesium to relax and to transport calcium and potassium. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Test Item Scan Me Information and Facts This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. The combination of the three minerals contributes to lessening your chance of developing hypertension.. American Diabetes Association. Carbs are important for the production of energy needed for metabolic and physical processes. 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. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Daily Goals How does this food fit into your daily goals? These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. 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". National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. 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. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Read more: Potato vs. Sweet Potato Nutrition. Can Vitamins Help to Slow Down Your Heart Rate? However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. Other purple foods include ulu (breadfruit), mangos, and some . 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. These cookies do not store any personal information. 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Continue boiling until soft (easily pierced by a fork), and then drain. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Vitamin A is known to help prevent dry eyes and night blindness. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. No human studies have yet investigated the effect of Japanese sweet potato on heart health. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Japanese sweet potato contains 30 milligrams of tryptophan. Digestive HealthFiber in PSP helps improve digestive health. 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. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. 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. Which Sweet Potato Is the Healthiest? | livestrong Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. So they can be incorporated in the diet by weight watchers and diabetics. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Percentages are based on a diet of 2000 calories a day. She loves communicating science and empowering people to achieve their optimal health. 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. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. The antioxidants exhibit anti-inflammatory properties too. Updated 2015. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto 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. Boniato in English means "sweet potato". 2. Japanese sweet potato Nutrition Facts - Eat This Much Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. This website uses cookies to improve your experience while you navigate through the website. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. They simply contain some compounds of interest to cancer researchers. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. 3. The skin and flesh of these sweet potatoes have rich nutrition in them. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. There is also lau lau, which is pork wrapped in ti leaves, as well as poi, which is a favorite food often eaten with meats like chicken or fish. Of all the vitamins, vitamin A is the one most closely associated with vision health. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Have you ever asked yourself, "How much weight can I lose in a month?" Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Purple sweet potatoes have antioxidant protection. Have you ever asked yourself, "How much weight can I lose in a month?" 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]. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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. Of course, creating an all-purple dish is even more dramatic. 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 The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. KEY FACTS. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). If you were to consider a medium-sized red skin potato, it will contain 150 calories with 0.14 oz (4 g) of protein, 0.11 oz (3 g) of fiber, and 1.12 oz (34 g) of carbohydrates. Percentages are based on a diet of 2000 calories a day. others know about unique flavors that are around them. 184 Cal. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. As PSP is rich in potassium, it helps regulate blood pressure. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. We hope you enjoy this website. Biomed Res Int. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 0 g fat. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist.