In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. What Nutrients Are in the Skins of Sweet Potatoes? Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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. Eating a sweet potato might help you chase away the blues. 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. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. . 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. They help control cholesterol levels. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Some are firm, dry, and mealy, while others are soft and moist. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. 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. Sweet potatoes contain no fat, saturated fat or cholesterol. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. 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. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Its first known cultivation can be dated back to 50,000 BC. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. About Food Exercise Apps Community Blog Premium. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Necessary cookies are absolutely essential for the website to function properly. 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. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. American Diabetes Association. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Applications Try using herbs or spices and a dollop of yogurt to add flavor instead. J Nutr Metab. Can Vitamins Help to Slow Down Your Heart Rate? Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Japanese Sweet Potatoes Information and Facts - Specialty Produce Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. 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. Biomed Res Int. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Test Item Scan Me Information and Facts The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Phytonutrients Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Pinpoint your location annonymously through the Specialty Produce App and let As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. 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. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Updated 2014. Vitamin A is known to help prevent dry eyes and night blindness. Tryptophan is the precursor of both serotonin and melatonin. 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. Phytosterols are a cholesterol-like molecule found in plant cells. Purple sweet potatoes have antioxidant protection. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Okinawa Sweet Potato: Japan's Perfect Purple Superfood Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the healthiest of all vegetables by The Center for Science in the Public Interest [2]. All make a sweeter, moister alternative to plain white potatoes. Antioxidant ActivityPSP 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. 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. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Lectins are proteins that bind to carbohydrates. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Craving something sweet but healthy in the morning? The striking hue can add a colorful twist to the dish. 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. None of these calories are provided by fat. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. However, it refers to a specific type of sweet potato that is that is drier and less sweet than the varieties typical in the US. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. 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. Copyright Nutrineat & Buzzle.com, Inc. Ana has many years of experience in clinical research and health advising. PSP can help control diabetes by improving blood sugar regulation and insulin production. U.S. Department of Agriculture. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Cleveland Clinic. This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. I like to eat The red-skin sweet potatoes are no different in nutrition. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more.
Eyewitness News Morning Anchors, Air Force Football Jv Roster, Jobs For Intuitive Feelers, Articles J