You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. 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. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. Carbs are important for the production of energy needed for metabolic and physical processes. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Copyright 2023 Leaf Group Ltd., all rights reserved. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. 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. 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. 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. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). National Institutes of Health Office of Dietary Supplements. The flesh is dry, starchy and subtly sweet. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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]. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 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. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. 0 g fat. Of all the vitamins, vitamin A is the one most closely associated with vision health. Percentages are based on a diet of 2000 calories a day. 7. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. or "How many meals a day should you eat?" 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. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Vitamin A fact sheet for health professionals. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. The glycemic index of sweet potato depends on the cooking method. This category only includes cookies that ensures basic functionalities and security features of the website. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. 3. 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. Try using herbs or spices and a dollop of yogurt to add flavor instead. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Harvard T.H. 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. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Chan School of Public Health, International Journal of Food Sciences and Nutrition. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Because of this stabilization, they may play an important part in fighting diabetes and obesity. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island Okinawa, where it was a staple in the local diet for centuries. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Is your market carrying green dragon apples? The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. 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. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Japanese sweet potato contains 30 milligrams of tryptophan. Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. The phytonutrients associated with different colors in sweet potato do have different health properties. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. 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. Jonathan Ritter, PharmD, PhD (Pharmacology). She loves communicating science and empowering people to achieve their optimal health. Vitamin A also helps your body process and use iron properly. others know about unique flavors that are around them. 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. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Digestive HealthFiber in PSP helps improve digestive health. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal 2. Naturally low in fat and high in nutritional value, they are packed with health benefits. PSP cultivars are unusually high in antioxidants. Carbs help fuel your brain, nervous system, cells and heart. This delicious dish is flexible and serves 4. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. FoodData Central. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. All of our content is written by scientists and people with a strong science background. Continue boiling until soft (easily pierced by a fork), and then drain. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. 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. Use a fork to pierce five sets of holes throughout each sweet potato. So they can be incorporated in the diet by weight watchers and diabetics. Sweet potatoes are only distantly related to potatoes. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. All parts of Okinawan sweet potatoes exhibit antioxidant properties. They simply contain some compounds of interest to cancer researchers. Ana has many years of experience in clinical research and health advising. It also helps regulate blood sugar levels. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. 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. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition. 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.. Biomed Res Int. 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. 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. Talk to your doctor to develop strategies to address any health concerns you may have [1]. In addition, retinol is crucial for fetal development. Their natural sweetness also means they can be used in pies and a range of other baked desserts. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. 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 skin and flesh of these sweet potatoes have rich nutrition in them. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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. We'll assume you're ok with this, but you can opt-out if you wish. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Some are firm, dry, and mealy, while others are soft and moist. 184 Cal. 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. Pinpoint your location annonymously through the Specialty Produce App and let Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Sweet Recipes Cultivation Flavor Nutrition Storage Sweet Amorgos Island Beauregard Boniato Cilembu Covington Gold Austrailian Gorojima Hannah Japanese Japanese Purple Mississippi Murasaki Naruto Kintoki O'Henry Satsuma-imo Stokes Purple Tahitian West African White Yellow West African. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. 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. How does this food fit into your daily goals? This makes it a healthy food choice for diabetics [1]. Various types of sweet potatoes contain almost similar quantities of nutrients. How does this food fit into your daily goals? While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. None of these calories are provided by fat. But a baked sweet potato has a GI of 94. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. In Japan, it is known as. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Eating a sweet potato might help you chase away the blues. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. It prevents indigestion, gas, constipation, stomach ache, etc. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. 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Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). There are no saturated fats in sweet potatoes [1]. 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 rich in healthy minerals, especially potassium, copper and manganese. This website uses cookies to improve your experience. Thus, PSP can improve visual functions. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Read more: Potato vs. Sweet Potato Nutrition. National Institutes of Health Office of Dietary Supplements. 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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Read more: Which Sweet Potato Is the Healthiest? In addition, there was a decrease in insulin resistance. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 2015;2015:768093. doi:10.1155/2015/768093. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. 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. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. 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. Potassium fact sheet for health professionals. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories.