Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 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. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. They simply contain some compounds of interest to cancer researchers. It makes a healthy choice for diabetics. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. KEY FACTS. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. It prevents indigestion, gas, constipation, stomach ache, etc. Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. 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. 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 ]. That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. In addition, there was a decrease in insulin resistance. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. We hope you enjoy this website. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. 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. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 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No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. or "How many meals a day should you eat?" The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. Chan School of Public Health, International Journal of Food Sciences and Nutrition. This website uses cookies to improve your experience. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. PSP 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. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Fiber is filling, without adding significant calories. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. 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. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. or "How many meals a day should you eat?" Have you ever asked yourself, "How much weight can I lose in a month?" 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. 2015;2015:768093. doi:10.1155/2015/768093. These cookies will be stored in your browser only with your consent. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Read more: Sweet Potatoes and Weight Loss. 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. They contain four times your daily value of vitamin A, half your daily value of vitamin C, as well as manganese, vitamin B6, copper, iron, dietary fiber, and potassium. 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. Purple sweet potato benefits include their versatility. The anthocyanin content may vary according to the cultivar. The following purported benefits are only supported by limited, low-quality clinical studies. 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. others know about unique flavors that are around them. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. We believe that the most accurate information is found directly in the scientific source. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color Read more: Which Sweet Potato Is the Healthiest? Ana has many years of experience in clinical research and health advising. Anthocyanins in purple sweet potatoes have memory-enhancing effects. About Food Exercise Apps Community Blog Premium. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. How does this food fit into your daily goals? SelfDecode is a personalized health report service, Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Because of this stabilization, they may play an important part in fighting diabetes and obesity. 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]. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Join for free! The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. None of these calories are provided by fat. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. 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. but is for informational and educational purposes alone. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! 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Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. You will often find serotonin included as an ingredient in antidepressants. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. 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. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. 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. 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. Log In. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. 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. J Nutr Metab. Boniato in English means "sweet potato". Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Eating a sweet potato might help you chase away the blues. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. 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. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Can eating too many carrots turn your skin orange?. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. University of California. 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. It is mandatory to procure user consent prior to running these cookies on your website. 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. 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]. Its first known cultivation can be dated back to 50,000 BC. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. This category only includes cookies that ensures basic functionalities and security features of the website. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. 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. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! 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. 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. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. . Daily Goals How does this food fit into your daily goals? All parts of Okinawan sweet potatoes exhibit antioxidant properties. The clearest benefit may be to people who struggle with constipation. But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Change Food Share . It also helps regulate blood sugar levels. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Boniato History. 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