U.S. Department of Agriculture. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Campesterol was the second most abundant. Of course, creating an all-purple dish is even more dramatic. 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. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Have you ever asked yourself, "How much weight can I lose in a month?" Health Benefits 1. The more cooking and processing the potato goes through, the higher the glycemic index. 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. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Thus, PSP can improve visual functions. Use a fork to pierce five sets of holes throughout each sweet potato. Thus, PSP can improve visual functions. Which Sweet Potato Is the Healthiest? | livestrong 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. It is mandatory to procure user consent prior to running these cookies on your website. Change Food Share . The phytonutrients associated with different colors in sweet potato do have different health properties. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. 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. Our goal is to not have a single piece of inaccurate information on this website. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Vitamin A fact sheet for health professionals. 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! The glycemic index of sweet potato depends on the cooking method. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Log In. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. Try using herbs or spices and a dollop of yogurt to add flavor instead. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Some are firm, dry, and mealy, while others are soft and moist. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). All parts of Okinawan sweet potatoes exhibit antioxidant properties. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. What is the purple food in Hawaii? - coalitionbrewing.com Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good The flesh is dry, starchy and subtly sweet. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Sweet potato 26% 71% Protein: 1.5 g Fats: 0.2 g Carbs: 26.46 g Water: 70.64 g Other: 1.2 g 2% 21% 76% Protein: 2.01 g Fats: 0.15 g Carbs: 20.71 g Water: 75.78 g Other: 1.35 g Contains more Fats +33.3% Contains more Carbs +27.8% Contains more Protein +34% Contains more Other +12.5% Equal in Water - 75.78 Fat Type Comparison Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. 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. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. But a baked sweet potato has a GI of 94. Join for free! Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. 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 History. Phytosterols are a cholesterol-like molecule found in plant cells. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Japanese Purple Sweet potatoes are available in the fall and winter. The following purported benefits are only supported by limited, low-quality clinical studies. 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. Purple Sweet Potatoes: Nutrition Facts and Benefits If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. 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]. Japanese Sweet Potatoes Information and Facts - Specialty Produce The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts Japanese Sweet Potato Nutrition and Medical Advantages According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Good source of fiber (12% of DV/100g). Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 0 g fat. Japanese sweet potatoes provide approximately 2 grams of protein. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Vitamin A also helps reduce the risk of eye infections. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. In Japan, it is known as. This category only includes cookies that ensures basic functionalities and security features of the website. Boniato in English means "sweet potato". 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. Carbs help fuel your brain, nervous system, cells and heart. Required fields are marked *. 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. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. How does this food fit into your daily goals? Read more: Which Sweet Potato Is the Healthiest? 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]. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. They are nutritious for humans and many types of animals. 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. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. This makes it a healthy food choice for diabetics [1]. Read more: Can Vitamins Help to Slow Down Your Heart Rate? The Japanese yam is unlike a sweet potato in its skin color and flesh. However, the studies listed below should not be interpreted as supportive of any health benefit. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. 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. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Contains a low amount of risky components that may include sodium and sugars (0%/oz). 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. Ana received her MS in Pharmacy from the University of Belgrade. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic [15]. but is for informational and educational purposes alone. 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. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. or "How many meals a day should you eat?"
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