Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . 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. Applications 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! Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. 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. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! 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 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. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Percentages are based on a diet of 2000 calories a day. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Updated 2019. What Nutrients Are in the Skins of Sweet Potatoes? Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. 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. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. These cookies do not store any personal information. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Sweet potatoes contain no fat, saturated fat or cholesterol. We'll assume you're ok with this, but you can opt-out if you wish. 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. Chan School of Public Health. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. The purple yam (ube) is a starchy root vegetable that's a great source of carbs, potassium, and vitamin C. One cup (100 grams) of cooked ube provides the following ( 1 ): Calories: 140 Carbs:. 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. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. Have you ever asked yourself, "How much weight can I lose in a month?" 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. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. They help control cholesterol levels. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. is a clickable link to peer-reviewed scientific studies. The skin and flesh of these sweet potatoes have rich nutrition in them. 4 g protein. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. This category only includes cookies that ensures basic functionalities and security features of the website. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. The anthocyanin content may vary according to the cultivar. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). No human studies have yet investigated the effect of Japanese sweet potato on heart health. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. 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. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. While Boniato is quite popular in South Florida, this kind of sweet potato originated . With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Ana has many years of experience in clinical research and health advising. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. As PSP is rich in potassium, it helps regulate blood pressure. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and 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. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. They are nutritious for humans and many types of animals. Copyright 2023 Leaf Group Ltd., all rights reserved. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. 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. This makes it a healthy food choice for diabetics [1]. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. It also helps regulate blood sugar levels. 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. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Cleveland Clinic. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. SelfDecode does not treat, diagnose or cure any conditions, Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. This vegetable is unique nutritionally in that it's very low on the glycemic index compared to other types of potatoes and sweet potatoes, meaning they won't have as strong an impact on your. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. 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]. 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. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Is your market carrying green dragon apples? White Sweet Potato Nutrition. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. The Okinawan people eat both in abundance [2]. 4. Fiber is filling, without adding significant calories. We believe that the most accurate information is found directly in the scientific source. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Fiber in PSP helps improve digestive health. Pinpoint your location annonymously through the Specialty Produce App and let
These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. 3. However, the studies listed below should not be interpreted as supportive of any health benefit. 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]. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. As PSP is rich in potassium, it helps regulate blood pressure. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. 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. Your blood vessels need magnesium to relax and to transport calcium and potassium. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. The clearest benefit may be to people who struggle with constipation. 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. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. At a dosage of 250 mg/kg, it stimulated the immune system function. Your email address will not be published. Diabetes superfoods. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health.