The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. 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. You also have the option to opt-out of these cookies. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Percentages are based on a diet of 2000 calories a day. Your body converts the beta carotene it receives from foods into vitamin A. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. 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]. The Japanese yam is unlike a sweet potato in its skin color and flesh. This effect was without adding any exercise. 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.. The USDA reports that the potatoes contain about 17 grams of starch. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. 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. Soluble fiber helps stabilize blood sugar and cholesterol levels. Ana received her MS in Pharmacy from the University of Belgrade. Vitamin A also helps reduce the risk of eye infections. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. 4. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. Quick stats 130 Calories 27g Carbs (27g net carbs) 0g Fat 2g Protein No price info Try our free Diet Generator I want to eat calories in meals. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. They are especially rich in coumarins [7]. 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. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Updated 2019. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! 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. Diabetes superfoods. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. 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. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Your email address will not be published. This makes it a healthy food choice for diabetics [1]. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Sporamins, storage proteins in sweet potato, also have antioxidant properties. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. 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. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. While Boniato is quite popular in South Florida, this kind of sweet potato originated . In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. 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This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. Today, there are over 400 strains of sweet potato grown around the world. The phytonutrients associated with different colors in sweet potato do have different health properties. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Is a chef doing things with shaved fennel that are out of this world? While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. 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. 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. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. In addition, there was a decrease in insulin resistance. 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. 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. This website uses cookies to improve your experience while you navigate through the website. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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. Necessary cookies are absolutely essential for the website to function properly. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. SelfDecode is a personalized health report service, That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. It prevents indigestion, gas, constipation, stomach ache, etc. Pinpoint your location annonymously through the Specialty Produce App and let 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. 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. Boniato in English means "sweet potato". It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Nutrition Facts for Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Read more: Sweet Potatoes and Weight Loss. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Naturally low in fat and high in nutritional value, they are packed with health benefits. Thus, PSP can improve visual functions. Percentages are based on a diet of 2000 calories a day. Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Have you ever asked yourself, "How much weight can I lose in a month?" Its first known cultivation can be dated back to 50,000 BC. It also helps regulate blood sugar levels. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. They help control cholesterol levels. 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. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. In Japan, it is known as beni-imo. 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. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Updated 2014. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato.
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