Health Benefits 1. Your email address will not be published. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Sweet potato is native to the tropical regions of America. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 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. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. . Its first known cultivation can be dated back to 50,000 BC. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Pinpoint your location annonymously through the Specialty Produce App and let As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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]. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. This makes it a healthy food choice for diabetics [1]. National Institutes of Health Office of Dietary Supplements. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Other purple foods include ulu (breadfruit), mangos, and some . All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Talk to your doctor to develop strategies to address any health concerns you may have [1]. 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. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. 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. 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Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. We believe that the most accurate information is found directly in the scientific source. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Percentages are based on a diet of 2000 calories a day. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. 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. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Have you ever asked yourself, "How much weight can I lose in a month?" Copyright 2023 Leaf Group Ltd., all rights reserved. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. We do not aim to diagnose, treat, cure or prevent any illness or disease. They simply contain some compounds of interest to cancer researchers. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Log In. Your body converts the beta carotene it receives from foods into vitamin A. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. It is mandatory to procure user consent prior to running these cookies on your website. How does this food fit into your daily goals? If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! They are especially rich in coumarins [7]. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. They are nutritious for humans and many types of animals. 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. Align your health hacks with your genes for optimal health & cognitive function. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Sweet potatoes, as a group, prefer hot, humid climates. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. 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]. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Purple sweet potatoes have antioxidant protection. Chan School of Public Health. Thus, PSP can improve visual functions. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Generic Japanese Purple Sweet Potato Serving Size: 100 g 132 Cal 94% 32g Carbs 3% 0.4g Fat 4% 1.2g Protein Track macros, calories, and more with MyFitnessPal. 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]. 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. PSP can help control diabetes by improving blood sugar regulation and insulin production. Is a chef doing things with shaved fennel that are out of this world? Contains a low amount of risky components that may include sodium and sugars (0%/oz). Many polyphenols work as antioxidants in the human body. Campesterol was the second most abundant. 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. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. 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. 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. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 0 g fat. Note that each number in parentheses [1, 2, 3, etc.] The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Updated 2019. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. How does this food fit into your daily goals? 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. American Diabetes Association: Explore: Complications, Diabetes Self-Management: Cooking Methods for Healthy Eating, Nutrients: The Effect of Dietary Glycaemic Index on Glycaemia in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Nutrients: A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. While Japanese sweet potato is considered safe to eat as food, it should never be used in place of something your doctor recommends or prescribes. The following purported benefits are only supported by limited, low-quality clinical studies. 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 glycemic index of sweet potato depends on the cooking method. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage.
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