One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Test Item Scan Me Information and Facts Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. 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. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Purple Japanese Sweet Potatoes Information, Recipes and Facts . These fat-soluble antioxidant carotenoids. Its first known cultivation can be dated back to 50,000 BC. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Our goal is to not have a single piece of inaccurate information on this website. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. The University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. How does this food fit into your daily goals? Berkeley Wellness. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. 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. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. which enables users to obtain detailed information and reports based on their genome. Naturally low in fat and high in nutritional value, they are packed with health benefits. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. It prevents indigestion, gas, constipation, stomach ache, etc. Try using herbs or spices and a dollop of yogurt to add flavor instead. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Boniato History. others know about unique flavors that are around them. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Produce Sharing allows you to share your produce discoveries with your neighbors and the world! The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. 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. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Japanese Sweet Potato (Satsumaimo) Just One Cookbook Tryptophan is the precursor of both serotonin and melatonin. 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. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Lectins are proteins that bind to carbohydrates. 6. Japanese Japanese - Purple Sweet Potatoes . Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Seasons . Of course, creating an all-purple dish is even more dramatic. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. The USDA reports that the potatoes contain about 17 grams of starch. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). In addition, there was a decrease in insulin resistance. Have you ever asked yourself, "How much weight can I lose in a month?" 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. Your body converts the beta carotene it receives from foods into vitamin A. Craving something sweet but healthy in the morning? A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto The antioxidants exhibit anti-inflammatory properties too. Okinawan potatoes come with a low glycemic index. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Japanese Sweet Potatoes Information and Facts - Specialty Produce Change Food Share . Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. We do not aim to diagnose, treat, cure or prevent any illness or disease. 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Kerns studied English literature and neurology at UC Davis. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. What is the purple food in Hawaii? - coalitionbrewing.com While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. 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. While Boniato is quite popular in South Florida, this kind of sweet potato originated . In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Talk to your doctor to develop strategies to address any health concerns you may have [1]. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! The following purported benefits are only supported by limited, low-quality clinical studies. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Read more: Why Potatoes With More Color Are Healthiest. Sweet potato may help with constipation. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. The phytonutrients associated with different colors in sweet potato do have different health properties. Applications The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. What Are Japanese Sweet Potatoes? - The Spruce Eats Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Okinawa Sweet Potato: Japan's Perfect Purple Superfood While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. PSP can help control diabetes by improving blood sugar regulation and insulin production. These cookies will be stored in your browser only with your consent. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Chan School of Public Health. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Read more: Sweet Potatoes and Weight Loss. The Japanese yam is unlike a sweet potato in its skin color and flesh. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. 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". There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). As PSP is rich in potassium, it helps regulate blood pressure. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. 7 Surprising Benefits of Taro Root - Healthline Which Sweet Potato Is the Healthiest? | livestrong // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 10. Eating a sweet potato might help you chase away the blues. We hope you enjoy this website. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 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. None of these calories are provided by fat. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Is a chef doing things with shaved fennel that are out of this world? or "How many meals a day should you eat?" Japanese Sweet Potato Nutrition And Health Benefits 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]. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. Percentages are based on a diet of 2000 calories a day. PSP cultivars are unusually high in antioxidants. Read more: Which Sweet Potato Is the Healthiest? This effect was without adding any exercise. Information is shared for educational purposes only. 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. Copyright Nutrineat & Buzzle.com, Inc. Biomed Res Int. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. 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. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Fiber is filling, without adding significant calories. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Components in Japanese Sweet Potato Tubers, Health Effects of Japanese Sweet Potatoes, Animal & Cell Research (Lacking Evidence), Japanese Sweet Potato as Part of the Lectin Avoidance Diet. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. U.S. Department of Agriculture. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. The striking hue can add a colorful twist to the dish. Harvard T.H. You also have the option to opt-out of these cookies. 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. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Contains a low amount of risky components that may include sodium and sugars (0%/oz). Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. The GI of a peeled sweet potato, boiled, is low at 46. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. 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. When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Use a fork to pierce five sets of holes throughout each sweet potato. . Some are firm, dry, and mealy, while others are soft and moist. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Antioxidant ActivityPSP 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. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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.
japanese purple sweet potato nutrition facts
