Have you ever asked yourself, "How much weight can I lose in a month?" As PSP is rich in potassium, it helps regulate blood pressure. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. 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. 7. 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. The phytonutrients associated with different colors in sweet potato do have different health properties. Percentages are based on a diet of 2000 calories a day. 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. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Sign Up. 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. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . This makes it a healthy food choice for diabetics [1]. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. It prevents indigestion, gas, constipation, stomach ache, etc. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Ana has many years of experience in clinical research and health advising. . We hope you enjoy this website. Harvard T.H. All make a sweeter, moister alternative to plain white potatoes. Craving something sweet but healthy in the morning? There is also lau lau, which is pork wrapped in ti leaves, as well as poi, which is a favorite food often eaten with meats like chicken or fish. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Thus, PSP can improve visual functions. The red-skin sweet potatoes are no different in nutrition. Vitamin A fact sheet for health professionals. 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. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Source: the University of Hawaiis Cancer Center. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. The GI of a peeled sweet potato, boiled, is low at 46. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. This category only includes cookies that ensures basic functionalities and security features of the website. Purple sweet potato benefits include their versatility. These cookies do not store any personal information. All of our content is written by scientists and people with a strong science background. Jonathan Ritter, PharmD, PhD (Pharmacology). 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]. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. The USDA reports that the potatoes contain about 17 grams of starch. 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. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. 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. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. 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. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Contains a low amount of risky components that may include sodium and sugars (0%/oz). There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Align your health hacks with your genes for optimal health & cognitive function. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. The flesh is dry, starchy and subtly sweet. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Fiber is the part of food your body cannot digest. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. 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. PSP 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. 4. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Vitamin A also helps reduce the risk of eye infections. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Lectins are proteins that bind to carbohydrates. They contain four times your daily value of vitamin A, half your daily value of vitamin C, as well as manganese, vitamin B6, copper, iron, dietary fiber, and potassium. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. We've created informative articles that you can come back to again and again when you have questions or want to learn more! This effect was without adding any exercise. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. 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. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 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. 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. Today, there are over 400 strains of sweet potato grown around the world. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. So they can be incorporated in the diet by weight watchers and diabetics. Okinawan potatoes come with a low glycemic index. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. 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. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Pinpoint your location annonymously through the Specialty Produce App and let About Food Exercise Apps Community Blog Premium. There exist several varieties of the root vegetable sweet potato (, ). Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. 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. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Updated 2014. She is a strong advocate of integrating scientific knowledge and holistic medicine. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). 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]. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. There are no saturated fats in sweet potatoes [1]. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Japanese sweet potatoes are rich in vitamins C and E. These potent antioxidants scavenge toxic free radicals and prevent the incidence of cancers in significant body organs. But opting out of some of these cookies may have an effect on your browsing experience. The skin and flesh of these sweet potatoes have rich nutrition in them. PSP cultivars are unusually high in antioxidants. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. How does this food fit into your daily goals? Sweet potato may help with constipation. 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. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 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 The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family.
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