Keep reading to learn more about the health benefits of the Japanese Sweet Potato. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. Daily Goals How does this food fit into your daily goals? 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. 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. Your body converts the beta carotene it receives from foods into vitamin A. The USDA reports that the potatoes contain about 17 grams of starch. The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. 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 It is mandatory to procure user consent prior to running these cookies on your website. 5. 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. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. or "How many meals a day should you eat?" The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. There are no saturated fats in sweet potatoes [1]. 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. 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. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. is a clickable link to peer-reviewed scientific studies. Diabetes superfoods. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. In another study of 93 patients with heart disease (acute coronary syndrome), the group that received a treatment regimen including sweet potatoes, foot baths, and acupressure massage had significantly less constipation. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Sweet potatoes are a good source of many beneficial phytonutrients. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Is your market carrying green dragon apples? National Institutes of Health Office of Dietary Supplements. Of course, creating an all-purple dish is even more dramatic. Read more: Which Sweet Potato Is the Healthiest? According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Align your health hacks with your genes for optimal health & cognitive function. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Seasons . It prevents indigestion, gas, constipation, stomach ache, etc. 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". Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Potassium fact sheet for health professionals. 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. Okinawan potatoes come with a low glycemic index. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Types of sweet potatoes. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Because of this stabilization, they may play an important part in fighting diabetes and obesity. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. 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. Vitamin A also helps your body process and use iron properly. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Sweet potato may help with constipation. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Copyright 2023 Leaf Group Ltd., all rights reserved. Ana has many years of experience in clinical research and health advising. National Institutes of Health Office of Dietary Supplements. Craving something sweet but healthy in the morning? Japanese sweet potato contains 30 milligrams of tryptophan. Comment * document.getElementById("comment").setAttribute( "id", "a328d2b894c7ae4b2a7cd6c0675c5068" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. Necessary cookies are absolutely essential for the website to function properly. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. 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. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. FoodData Central. 9. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. U.S. Department of Agriculture. Sweet potato is native to the tropical regions of America. 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 ]. The GI of a peeled sweet potato, boiled, is low at 46. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Fiber in PSP helps improve digestive health. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. 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. Updated June 3, 2020. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. In a study of 120 leukemia patients undergoing chemotherapy, eating 200 g of sweet potato per day prevented constipation and increased satisfaction with bowel movements [11]. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. About Food Exercise Apps Community Blog Premium. But opting out of some of these cookies may have an effect on your browsing experience. 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]. 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. Sweet potatoes contain no fat, saturated fat or cholesterol. 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. It makes a healthy choice for diabetics. The more cooking and processing the potato goes through, the higher the glycemic index. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. These cookies will be stored in your browser only with your consent. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). 6. 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. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Published April 1, 2019. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 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. Some are firm, dry, and mealy, while others are soft and moist. We'll assume you're ok with this, but you can opt-out if you wish. American Diabetes Association. You will often find serotonin included as an ingredient in antidepressants. Lectins are proteins that bind to carbohydrates. Many people around the world eat sweet potatoes as a staple food without any ill effects. It also helps regulate blood sugar levels. Source: the University of Hawaiis Cancer Center. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit.

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