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. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. 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]. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Their natural sweetness also means they can be used in pies and a range of other baked desserts. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. 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. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. But opting out of some of these cookies may have an effect on your browsing experience. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Fiber is the part of food your body cannot digest. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. They help control cholesterol levels. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. Is a chef doing things with shaved fennel that are out of this world? // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Purple sweet potato benefits include their versatility. Some are firm, dry, and mealy, while others are soft and moist. This delicious dish is flexible and serves 4. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. How does this food fit into your daily goals? 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. Published April 1, 2019. Purple sweet potatoes have antioxidant protection. Continue boiling until soft (easily pierced by a fork), and then drain. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. 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. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Sweet potatoes are only distantly related to potatoes. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. 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]. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Is your market carrying green dragon apples? 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. Talk to your doctor to develop strategies to address any health concerns you may have [1]. 1. Boniato in English means "sweet potato". Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. 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Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. 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 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. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Nutritional Value Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. 10. FoodData Central. Updated 2019. In addition, retinol is crucial for fetal development. 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. Ana has many years of experience in clinical research and health advising. Align your health hacks with your genes for optimal health & cognitive function. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Good source of fiber (12% of DV/100g). In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Its first known cultivation can be dated back to 50,000 BC. However, the studies listed below should not be interpreted as supportive of any health benefit. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! University of California. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. PSP can help control diabetes by improving blood sugar regulation and insulin production. We've created informative articles that you can come back to again and again when you have questions or want to learn more! One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Read more: Sweet Potatoes and Weight Loss. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Sign Up. Health Benefits 1. 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. American College of Allergy, Asthma & Immunology. Updated June 3, 2020. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. 7. 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. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Carbs help fuel your brain, nervous system, cells and heart. They simply contain some compounds of interest to cancer researchers. 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. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. Tryptophan is the precursor of both serotonin and melatonin. It is mandatory to procure user consent prior to running these cookies on your website. Sweet potatoes, as a group, prefer hot, humid climates. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. 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 an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. but is for informational and educational purposes alone. 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. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. 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. Prefer mashed for your starches? 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. Eating a sweet potato might help you chase away the blues. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Serving Size : 1 Bag. U.S. Department of Agriculture. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. or "How many meals a day should you eat?" 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. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. The clearest benefit may be to people who struggle with constipation. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. 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.. Phytosterols are a cholesterol-like molecule found in plant cells. 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. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. We also use third-party cookies that help us analyze and understand how you use this website. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Seasons . The striking hue can add a colorful twist to the dish. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). 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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. Harvard T.H. Other purple foods include ulu (breadfruit), mangos, and some . Change Food Share . In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Nutrition Facts; Serving Size: 1 cup, cubes (133g . 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. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. But a baked sweet potato has a GI of 94. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. 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. You need protein to build tissue including bones, muscles and skin. 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. Craving something sweet but healthy in the morning? The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. They are nutritious for humans and many types of animals. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. 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. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. KEY FACTS. Ana received her MS in Pharmacy from the University of Belgrade. These cookies do not store any personal information. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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. Cleveland Clinic. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Kerns studied English literature and neurology at UC Davis. Its first known cultivation can be dated back to 50,000 BC. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Required fields are marked *. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. How does this food fit into your daily goals? Japanese Japanese - Purple Sweet Potatoes . Copyright Nutrineat & Buzzle.com, Inc. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Thus, PSP can improve visual functions. 5. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal 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". When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. The amounts, per potato, are as follows: Potassium : 940 milligrams Calcium : 80 milligrams Magnesium : 50 milligrams Phosphorus : 92 milligrams Iron : 1.4 milligrams Copper : 0.36 milligram Manganese : 0.88 milligram There exist several varieties of the root vegetable sweet potato (, ). It also contains the following: Fiber: 6.7 grams Manganese: 30% of. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. 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. Of all the vitamins, vitamin A is the one most closely associated with vision health. Diabetes superfoods. These cookies will be stored in your browser only with your consent. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. 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. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. American Diabetes Association.