Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. 2015;2015:768093. doi:10.1155/2015/768093. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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! 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. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. 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. Sweet potato may help with constipation. Digestive HealthFiber in PSP helps improve digestive health. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Japanese Yams Information and Facts - Specialty Produce Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. 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. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Lectins are proteins that bind to carbohydrates. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. This website uses cookies to improve your experience while you navigate through the website. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Good source of fiber (12% of DV/100g). Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts Table 1: Nutrition facts per medium (171-gram) cooked purple sweet potato Vitamins Vitamin A RAE: 183% of the daily value Vitamin C: 38% DV Vitamin B6: 29% DV Thiamin (B1): 18% DV Vitamin E: 7% DV Niacin (B3): 6% DV Riboflavin (B2): 5% DV Folate: 3% DV RAE = retinol activity equivalents Minerals Potassium: 17% DV Zinc: 9% DV Magnesium: 7% DV Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Japanese Sweet Potato Nutrition | Healthfully Ana has many years of experience in clinical research and health advising. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Japanese Japanese - Purple 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. 3. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Types of sweet potatoes. These cookies will be stored in your browser only with your consent. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. 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. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto Sweet potato glycosides exhibit significant antibacterial and antifungal properties. She is a strong advocate of integrating scientific knowledge and holistic medicine. Sweet potatoes are only distantly related to potatoes. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. . They are nutritious for humans and many types of animals. The Okinawan people eat both in abundance [2]. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. In Japan, it is known as. Its first known cultivation can be dated back to 50,000 BC. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Read more: Which Sweet Potato Is the Healthiest? Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no 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. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Is a chef doing things with shaved fennel that are out of this world? Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Carbs help fuel your brain, nervous system, cells and heart. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Some are firm, dry, and mealy, while others are soft and moist. Continue boiling until soft (easily pierced by a fork), and then drain. Purple Sweet Potato Nutrition | livestrong Percentages are based on a diet of 2000 calories a day. I like to eat Food allergy. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Contains a low amount of risky components that may include sodium and sugars (0%/oz). In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Sweet potatoes, as a group, prefer hot, humid climates. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Japanese Sweet Potato Nutrition and Medical Advantages 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]. The anthocyanin content may vary according to the cultivar. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. 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. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. U.S. Department of Agriculture. Purple Japanese Sweet Potatoes Information and Facts It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. 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. 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. 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. Nutrition Facts; Serving Size: 1 cup, cubes (133g . While Boniato is quite popular in South Florida, this kind of sweet potato originated . We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Cleveland Clinic. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth 4. 184 Cal. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. 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. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. 2. Note that each number in parentheses [1, 2, 3, etc.] 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. 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]. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. 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. What Nutrients Are in the Skins of Sweet Potatoes? All of our content is written by scientists and people with a strong science background. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. But a baked sweet potato has a GI of 94. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. 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. or "How many meals a day should you eat?" Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Percentages are based on a diet of 2000 calories a day. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg 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. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4].