In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Read more: Can Vitamins Help to Slow Down Your Heart Rate? The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Some are firm, dry, and mealy, while others are soft and moist. PSP cultivars are unusually high in antioxidants. Various types of sweet potatoes contain almost similar quantities of nutrients. But opting out of some of these cookies may have an effect on your browsing experience. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Its first known cultivation can be dated back to 50,000 BC. Required fields are marked *. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Source: the University of Hawaiis Cancer Center. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. PSP can help control diabetes by improving blood sugar regulation and insulin production. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. 3. located in the retina of your eye, have been shown to prevent or delay the progression of chronic eye diseases such as age related macular degeneration and cataracts, according to American Optometric Association. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. 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. They help control cholesterol levels. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Types of sweet potatoes. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). They are rich in the following vitamins and minerals: 1 Vitamin A in the form of beta-carotene Vitamin B6 Vitamin C Potassium Fiber Zinc Magnesium Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. What Nutrients Are in the Skins of Sweet Potatoes? Their natural sweetness also means they can be used in pies and a range of other baked desserts. 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. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. Daily Goals How does this food fit into your daily goals? Your blood vessels need magnesium to relax and to transport calcium and potassium. Biomed Res Int. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. In addition, there was a decrease in insulin resistance. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. 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. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Although they have less than sweet potatoes, yams provide you with antioxidants, including vitamins A and C. These vitamins support a healthy immune system and fight free radical damage, while also combating inflammation. National Institutes of Health Office of Dietary Supplements. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Prefer mashed for your starches? Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Read more: Sweet Potatoes and Weight Loss. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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 potatoes contain approximately 27 grams of carbohydrates. It also helps regulate blood sugar levels. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Our goal is to not have a single piece of inaccurate information on this website. Your body converts the beta carotene it receives from foods into vitamin A. 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. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Cleveland Clinic. 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. Information is shared for educational purposes only. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Updated 2019. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. 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. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Of all the vitamins, vitamin A is the one most closely associated with vision health. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Sweet potatoes, as a group, prefer hot, humid climates. 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. It also helps regulate blood sugar levels. However, the studies listed below should not be interpreted as supportive of any health benefit. Fiber is the part of food your body cannot digest. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Serving Size : 1 Bag. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Necessary cookies are absolutely essential for the website to function properly. 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. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Besides that, however, sweet potato strains have a very similar nutritional profile. 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. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. In addition, retinol is crucial for fetal development. You need protein to build tissue including bones, muscles and skin. Sweet potatoes are only distantly related to potatoes. You will often find serotonin included as an ingredient in antidepressants. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Log In. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Is a chef doing things with shaved fennel that are out of this world? 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Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. We also use third-party cookies that help us analyze and understand how you use this website. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. These cookies do not store any personal information. No human studies have yet investigated the effect of Japanese sweet potato on heart health. How does this food fit into your daily goals? No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. 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. Yams Recipes Cultivation Flavor Boniato in English means "sweet potato". The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Tryptophan is the precursor of both serotonin and melatonin. Join for free! Purple sweet potato benefits include their versatility. The phytonutrients associated with different colors in sweet potato do have different health properties. 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. 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For a list of other foods low in lectins, click here. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color.
japanese purple sweet potato nutrition facts