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. 4. 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. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Test Item Scan Me Information and Facts Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Carbs help fuel your brain, nervous system, cells and heart. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. I like to eat The following purported benefits are only supported by limited, low-quality clinical studies. Sweet potato is native to the tropical regions of America. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. She loves communicating science and empowering people to achieve their optimal health. Daily Goals How does this food fit into your daily goals? This carbohydrate value comes from three sources: dietary fiber, sugars and starch. They are nutritious for humans and many types of animals. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. The glycemic index of sweet potato depends on the cooking method. For a list of other foods low in lectins, click here. All of our content is written by scientists and people with a strong science background. or "How many meals a day should you eat?" Is a chef doing things with shaved fennel that are out of this world? Purple Sweet Potatoes: Nutrition Facts and Benefits Japanese Sweet Potatoes Information and Facts - Specialty Produce All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. 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. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. KEY FACTS. 184 Cal. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. The phytonutrients associated with different colors in sweet potato do have different health properties. 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]. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. The GI of a peeled sweet potato, boiled, is low at 46. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. 7 Surprising Benefits of Taro Root - Healthline Tryptophan is the precursor of both serotonin and melatonin. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. 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 a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. 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. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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. Some are firm, dry, and mealy, while others are soft and moist. Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. 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. Updated 2015. 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. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Updated 2019. 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. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition Chan School of Public Health. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 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. 3. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 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. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. 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 sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. There are no saturated fats in sweet potatoes [1]. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. American Diabetes Association. Required fields are marked *. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. 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. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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. Naturally low in fat and high in nutritional value, they are packed with health benefits. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 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. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. What Nutrients Are in the Skins of Sweet Potatoes? 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. 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 Japanese Sweet Potato Nutrition | Healthfully Gourmet, Fresh Origins Origins Petite Mix Vietnamese, Fresh Origins Origins Petite Pumpkin Green, Fresh Origins Origins Petite Sorrel Green Apple, Fresh Origins Origins Petite Amaranth Red, Fresh Origins Origins Petite Arugula Sylvetta, Fresh Origins Origins Petite Basil Lemon, Fresh Origins Origins Petite Basil Licorice, Fresh Origins Origins Petite Beet Bull's Blood, Fresh Origins Origins Petite Hearts on Fire, Fresh Origins Origins Petite Lemon Grass, Fresh Origins Origins Petite Lilyette Leaf, Fresh Origins Origins Petite Lucky Shamrock Mix, Fresh Origins Origins Petite Mint Chocolate Tops, Fresh Origins Origins Petite Mix Amth Carnival, Fresh Origins Origins Petite Mix Citrus, Fresh Origins Origins Petite Mix Fines Herbes, Fresh Origins Origins Petite Mix Mustard, Fresh Origins Origins Petite Mix Season's, Fresh Origins Origins Petite Mix Southwest, Fresh Origins Origins Petite Mix Spinach, Fresh Origins Origins Petite Mustard Frill Green, Fresh Origins Origins Petite Mustard Frill Red, Fresh Origins Origins Petite Mustard Red, Fresh Origins Origins Petite Pak Choy Red, Fresh Origins Origins Petite Parsley Curled, Fresh Origins Origins Petite Pea Greens, Fresh Origins Origins Petite Sea Fennel, Fresh Origins Origins Petite Shiso Green, Fresh Origins Origins Petite Sorrel Pink Meadow, Fresh Origins Origins Petite Sorrel Red Meadow, Fresh Origins Origins Petite Spinach Burgundy, Fresh Origins Origins Petite Spinach Lilac, Fresh Origins Origins Petite Spinach New Zealand, Fresh Origins Origins Petite Tangerine Lace, Fresh Origins Origins Petite Tarragon Spanish, Fresh Origins Origins Petite Watercress Pink Ice, Fresh Origins Origins Petite Watercress Red, Fresh Origins Origins Petite Watercress White Angel, Fresh Origins Origins Shoots Gold Edamame, Fresh Origins Origins Shoots Gold Haricot, Fresh Origins Origins Shoots Gold Squash, Fresh Origins Origins Shoots Kaiware Gold, Fresh Origins Origins Shoots Kaiware Red, Fresh Origins Origins TenderGreens Bulls Blood, Fresh Origins Origins TenderGreens Chervil, Fresh Origins Origins TenderGreens Fennel, Fresh Origins Origins TenderGreens Herb Salad, Fresh Origins Origins TenderGreens Mizuna, Fresh Origins Origins TenderGreens Mustard Red, Fresh Origins Origins TinyVeggies Carrot, Fresh Origins Origins TinyVeggies Carrot Mix, Fresh Origins Origins TinyVeggies Crudite Mix, Fresh Origins Origins TinyVeggies Fennel, Fresh Origins Origins TinyVeggies Mirepoix Mix, Fresh Origins Origins TinyVeggies Radish, Fresh Origins Origins TinyVeggies Squash, Fresh Origins Origins TinyVeggies Turnip Red, Fresh Origins Origins TinyVeggies Turnip White, Mushrooms Pig's Ears (Violet Chanterelle), Pepper Chile Scotch Bonnet Orange Freeport, SpecialtyFruit Cherries Barbados (Acerola), SpecialtyFruit Pomegranate White Tropical, Sprouts Alfalfa Sprouts Pea Shoots Yellow, Sprouts Alfalfa Sprouts Wheat Grass Organic Bulk, TomatoesCherry Cherry Chocolate Sprinkles, TomatoesCherry Cherry Indigo Blue Berries Cherry Tomatoes, TomatoesCherry Cherry Indigo Blue Chocolate, TomatoesCherry Cherry Indigo Cream Berries, TomatoesHeirlm Heirloom Big White Pink Stripe, TomatoesHeirlm Heirloom Brandywine Yellow, TomatoesHeirlm Heirloom Ceour de Boeuf Red, TomatoesHeirlm Heirloom Costoluto Genovese, TomatoesHeirlm Heirloom Dr. Wyche's Yellow, TomatoesHeirlm Heirloom Indigo Blue Beauty, TomatoesHeirlm Heirloom Marriage Cherokee Carbon, TomatoesHeirlm Heirloom Orange Fleshed Purple Smudge, TomatoesHeirlm Heirloom Principe Borghese, TomatoesHeirlm Heirloom Rainbow Marriage Genuwine, TomatoesHeirlm Heirloom Red Pear Piriform. Use a fork to pierce five sets of holes throughout each sweet potato. How does this food fit into your daily goals? 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". 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good It also helps regulate blood sugar levels. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Note that each number in parentheses [1, 2, 3, etc.] Berkeley Wellness. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Purple sweet potato benefits include their versatility. Nutrition Facts for Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Sweet potato may help with constipation. Vitamin A fact sheet for health professionals. 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. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts 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. 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. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Okinawan potatoes come with a low glycemic index. 3. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. 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. It makes a healthy choice for diabetics. Ana has many years of experience in clinical research and health advising. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. . The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Japanese Yams Information and Facts - Specialty Produce We do not aim to diagnose, treat, cure or prevent any illness or disease. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. 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. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Can eating too many carrots turn your skin orange?. What is the purple food in Hawaii? - coalitionbrewing.com Your blood vessels need magnesium to relax and to transport calcium and potassium. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. 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. 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. Many polyphenols work as antioxidants in the human body. PSP can help control diabetes by improving blood sugar regulation and insulin production. Sweet potatoes are a good source of many beneficial phytonutrients. None of these calories are provided by fat. About Food Exercise Apps Community Blog Premium. 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. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. This category only includes cookies that ensures basic functionalities and security features of the website. The antioxidants, vitamins A, C, E, zinc, etc. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Health Benefits 1. 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. which enables users to obtain detailed information and reports based on their genome. Join for free! There exist several varieties of the root vegetable sweet potato (, ). If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Some are firm, dry, and mealy, while others are soft and moist. PSP can help control diabetes by improving blood sugar regulation and insulin production. They are especially rich in coumarins [7]. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Sign Up. As PSP is rich in potassium, it helps regulate blood pressure. 6. others know about unique flavors that are around them. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Carbs are important for the production of energy needed for metabolic and physical processes. Change Food Share . According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [19, 20, 21, 22]. Diabetes superfoods. Taro vs Sweet potato - In-Depth Nutrition Comparison - Food Struct It is mandatory to procure user consent prior to running these cookies on your website. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. We believe that the most accurate information is found directly in the scientific source. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Read more: Sweet Potatoes and Weight Loss. 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. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Read more: Potato vs. Sweet Potato Nutrition. 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