The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. 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. 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. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Their natural sweetness also means they can be used in pies and a range of other baked desserts. 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. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good Japanese Sweet Potato Nutrition | Healthfully Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Table 1: Nutrition facts per medium (171-gram) cooked purple sweet potato Vitamins Vitamin A RAE: 183% of the daily value Vitamin C: 38% DV Vitamin B6: 29% DV Thiamin (B1): 18% DV Vitamin E: 7% DV Niacin (B3): 6% DV Riboflavin (B2): 5% DV Folate: 3% DV RAE = retinol activity equivalents Minerals Potassium: 17% DV Zinc: 9% DV Magnesium: 7% DV This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Pinpoint your location annonymously through the Specialty Produce App and let Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. . Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Japanese Sweet Potato (Satsumaimo) Just One Cookbook We've created informative articles that you can come back to again and again when you have questions or want to learn more! The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. 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]. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Health Benefits of Purple Sweet Potatoes | EatingWell What Nutrients Are in the Skins of Sweet Potatoes? However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. If you were to consider a medium-sized red skin potato, it will contain 150 calories with 0.14 oz (4 g) of protein, 0.11 oz (3 g) of fiber, and 1.12 oz (34 g) of carbohydrates. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 7 Surprising Benefits of Taro Root - Healthline Purple sweet potato Nutrition Facts & Calories - Inlivo Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Craving something sweet but healthy in the morning? At a dosage of 250 mg/kg, it stimulated the immune system function. The amounts, per potato, are as follows: Potassium : 940 milligrams Calcium : 80 milligrams Magnesium : 50 milligrams Phosphorus : 92 milligrams Iron : 1.4 milligrams Copper : 0.36 milligram Manganese : 0.88 milligram A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. How to Cook Purple Yams: Baked, Boiled or Roasted, University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes". American Diabetes Association. 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. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health 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. which enables users to obtain detailed information and reports based on their genome. Berkeley Wellness. Updated 2014. Ana has many years of experience in clinical research and health advising. Phytosterols are a cholesterol-like molecule found in plant cells. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Chan School of Public Health. 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. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. They help control cholesterol levels. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. How does this food fit into your daily goals? Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Is your market carrying green dragon apples? 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]. 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 also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Japanese Yams Information and Facts - Specialty Produce Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Source: the University of Hawaiis Cancer Center. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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. 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. Necessary cookies are absolutely essential for the website to function properly. This delicious dish is flexible and serves 4. The Okinawan people eat both in abundance [2]. But a baked sweet potato has a GI of 94. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Copyright 2023 Leaf Group Ltd., all rights reserved. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 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. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Fiber is the part of food your body cannot digest. The Japanese yam is unlike a sweet potato in its skin color and flesh. Sweet potatoes are a good source of many beneficial phytonutrients. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Sweet potatoes are only distantly related to potatoes. Purple Sweet Potato Nutrition | livestrong Fiber is filling, without adding significant calories. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. 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. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. 4 g protein. J Nutr Metab. Read more: Potato vs. Sweet Potato Nutrition. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. 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. Prefer mashed for your starches? Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Purple Japanese Sweet Potatoes Information, Recipes and Facts 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. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Boniato History. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals.