Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. So they can be incorporated in the diet by weight watchers and diabetics. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. 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. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Soluble fiber helps stabilize blood sugar and cholesterol levels. Naturally low in fat and high in nutritional value, they are packed with health benefits. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Note that each number in parentheses [1, 2, 3, etc.] 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:. Use a fork to pierce five sets of holes throughout each sweet potato. Digestive HealthFiber in PSP helps improve digestive health. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. 2015;2015:768093. doi:10.1155/2015/768093. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Daily Goals How does this food fit into your daily goals? Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Ana received her MS in Pharmacy from the University of Belgrade. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. This website uses cookies to improve your experience. The combination of the three minerals contributes to lessening your chance of developing hypertension.. The Japanese yam is unlike a sweet potato in its skin color and flesh. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Your email address will not be published. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). National Institutes of Health Office of Dietary Supplements. 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]. 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. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. 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. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. In Japan, it is known as beni-imo. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Produce Sharing allows you to share your produce discoveries with your neighbors and the world! While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. 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. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. or "How many meals a day should you eat?" 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. Some are firm, dry, and mealy, while others are soft and moist. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Log In. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Eating a sweet potato might help you chase away the blues. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. 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. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Vitamin A also helps your body process and use iron properly. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Read more: Potato vs. Sweet Potato Nutrition. As PSP is rich in potassium, it helps regulate blood pressure. is a clickable link to peer-reviewed scientific studies. The flesh is dry, starchy and subtly sweet. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Good source of fiber (12% of DV/100g). 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 ]. 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. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Serving Size : 1 Bag. Fiber in PSP helps improve digestive health. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). 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. 3. Read more: Why Potatoes With More Color Are Healthiest. Chan School of Public Health. Read more: Which Sweet Potato Is the Healthiest? 1. Japanese Purple Sweet potatoes are available in the fall and winter. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Purple sweet potato benefits include their versatility. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. 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. The anthocyanin content may vary according to the cultivar. While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine and serine in the largest amounts. Necessary cookies are absolutely essential for the website to function properly. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Generic Japanese Purple Sweet Potato Serving Size: 100 g 132 Cal 94% 32g Carbs 3% 0.4g Fat 4% 1.2g Protein Track macros, calories, and more with MyFitnessPal. She loves communicating science and empowering people to achieve their optimal health. 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. Sweet potatoes contain no fat, saturated fat or cholesterol. 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. It prevents indigestion, gas, constipation, stomach ache, etc. Harvard T.H. The more cooking and processing the potato goes through, the higher the glycemic index. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Can eating too many carrots turn your skin orange?. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Berkeley Wellness. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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 are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Other purple foods include ulu (breadfruit), mangos, and some . All of our content is written by scientists and people with a strong science background. 9. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Tryptophan is the precursor of both serotonin and melatonin. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). They help control cholesterol levels. However, the studies listed below should not be interpreted as supportive of any health benefit. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association.