Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. Boniato History. How does this food fit into your daily goals? 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. Phytosterols are a cholesterol-like molecule found in plant cells. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. The flesh is dry, starchy and subtly sweet. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Sweet potatoes, as a group, prefer hot, humid climates. Seasons . Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Fiber is filling, without adding significant calories. . University of California. National Institutes of Health Office of Dietary Supplements. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. However, the studies listed below should not be interpreted as supportive of any health benefit. PSP can help control diabetes by improving blood sugar regulation and insulin production. which enables users to obtain detailed information and reports based on their genome. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Its first known cultivation can be dated back to 50,000 BC. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 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. PSP can help control diabetes by improving blood sugar regulation and insulin production. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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]. Good source of fiber (12% of DV/100g). 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. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Some are firm, dry, and mealy, while others are soft and moist. 184 Cal. They are nutritious for humans and many types of animals. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . We hope you enjoy this website. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Biomed Res Int. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. 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. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. The plant-based totally nature of the weight loss plan may additionally trump the caloric limit, though, since the only population that lives even longer than the Okinawa Japanese don't simply devour a 98% meat-loose diet, they eat 100% meat-unfastened. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. The phytonutrients associated with different colors in sweet potato do have different health properties. . Join for free! 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. Campesterol was the second most abundant. What Nutrients Are in the Skins of Sweet Potatoes? In Japan, it is known as. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. The glycemic index of sweet potato depends on the cooking method. Published April 1, 2019. Eating a sweet potato might help you chase away the blues. Sweet potato may help with constipation. located in the retina of your eye, have been shown to prevent or delay the progression of chronic eye diseases such as age related macular degeneration and cataracts, according to American Optometric Association. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. The following purported benefits are only supported by limited, low-quality clinical studies. 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. Food allergy. 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. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. 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. Carbs help fuel your brain, nervous system, cells and heart. 4 g protein. For a list of other foods low in lectins, click here. I like to eat 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. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Many polyphenols work as antioxidants in the human body. 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. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Sporamins, storage proteins in sweet potato, also have antioxidant properties. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. We believe that the most accurate information is found directly in the scientific source. We've created informative articles that you can come back to again and again when you have questions or want to learn more! One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. 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. 2. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. 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. 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. Have you ever asked yourself, "How much weight can I lose in a month?" 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 ]. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. 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. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Updated 2015. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. In addition, retinol is crucial for fetal development. The antioxidants exhibit anti-inflammatory properties too. Updated February 14, 2020. How does this food fit into your daily goals? Yams Recipes Cultivation Flavor This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. We also use third-party cookies that help us analyze and understand how you use this website. 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. Continue boiling until soft (easily pierced by a fork), and then drain. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. 7. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. As PSP is rich in potassium, it helps regulate blood pressure. 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 secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. This website uses cookies to improve your experience while you navigate through the website. In another study of 93 patients with heart disease (acute coronary syndrome), the group that received a treatment regimen including sweet potatoes, foot baths, and acupressure massage had significantly less constipation. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Health Benefits 1. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. In Japan, it is known as beni-imo. 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. The USDA reports that the potatoes contain about 17 grams of starch. They simply contain some compounds of interest to cancer researchers. 2015;2015:768093. doi:10.1155/2015/768093. In addition, there was a decrease in insulin resistance. Read more: Potato vs. Sweet Potato Nutrition. A plus sign next to the number [1+, 2+, etc] means that the information is found within the full scientific study rather than the abstract. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [19, 20, 21, 22]. 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. The antioxidants, vitamins A, C, E, zinc, etc. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. 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. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. All make a sweeter, moister alternative to plain white potatoes. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Japanese sweet potato contains 30 milligrams of tryptophan. Comment * document.getElementById("comment").setAttribute( "id", "a328d2b894c7ae4b2a7cd6c0675c5068" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. Okinawan potatoes come with a low glycemic index. Its first known cultivation can be dated back to 50,000 BC. Thus, PSP can improve visual functions. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. It also helps regulate blood sugar levels. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. 3. 0 g fat. Soluble fiber helps stabilize blood sugar and cholesterol levels. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Types of sweet potatoes. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Naturally low in fat and high in nutritional value, they are packed with health benefits. 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. Percentages are based on a diet of 2000 calories a day. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Read more: Which Sweet Potato Is the Healthiest? One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Required fields are marked *. or "How many meals a day should you eat?" The clearest benefit may be to people who struggle with constipation. 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". Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. 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. It also helps regulate blood sugar levels. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. None of these calories are provided by fat. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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]. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Sweet potatoes are only distantly related to potatoes. The striking hue can add a colorful twist to the dish. 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. This category only includes cookies that ensures basic functionalities and security features of the website. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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. Updated June 3, 2020. The skin and flesh of these sweet potatoes have rich nutrition in them. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Vitamin A also helps reduce the risk of eye infections. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Digestive HealthFiber in PSP helps improve digestive health. National Institutes of Health Office of Dietary Supplements.
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