Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Yams Recipes Cultivation Flavor Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. The phytonutrients associated with different colors in sweet potato do have different health properties. Your blood vessels need magnesium to relax and to transport calcium and potassium. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. She is a strong advocate of integrating scientific knowledge and holistic medicine. 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. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Chan School of Public Health. For a list of other foods low in lectins, click here. In addition, there was a decrease in insulin resistance. Types of sweet potatoes. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Sign Up. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. Percentages are based on a diet of 2000 calories a day. The antioxidants, vitamins A, C, E, zinc, etc. The Okinawan people eat both in abundance [2]. These fat-soluble antioxidant carotenoids. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Daily Goals How does this food fit into your daily goals? Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Today, there are over 400 strains of sweet potato grown around the world. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. 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. Craving something sweet but healthy in the morning? They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Pinpoint your location annonymously through the Specialty Produce App and let Eating a sweet potato might help you chase away the blues. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. The clearest benefit may be to people who struggle with constipation. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. 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. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Fiber in PSP helps improve digestive health. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 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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. Serving Size : 1 Bag. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. 4. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. The flesh is dry, starchy and subtly sweet. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. As PSP is rich in potassium, it helps regulate blood pressure. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Updated 2019. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. 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. Some are firm, dry, and mealy, while others are soft and moist. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. 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 Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Join for free! 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Ana received her MS in Pharmacy from the University of Belgrade. The skin and flesh of these sweet potatoes have rich nutrition in them. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. Vitamin A also helps reduce the risk of eye infections. Sporamins, storage proteins in sweet potato, also have antioxidant properties. However, it refers to a specific type of sweet potato that is that is drier and less sweet than the varieties typical in the US. At a dosage of 250 mg/kg, it stimulated the immune system function. Note that each number in parentheses [1, 2, 3, etc.] With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 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. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. 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. 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. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. This category only includes cookies that ensures basic functionalities and security features of the website. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Tryptophan is the precursor of both serotonin and melatonin. Read more: Sweet Potatoes and Weight Loss. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Your email address will not be published. Vitamin A also helps your body process and use iron properly. Sweet potatoes, as a group, prefer hot, humid climates. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Japanese sweet potatoes are available in the produce aisle of most grocery stores. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. 10. or "How many meals a day should you eat?" How does this food fit into your daily goals? Soluble fiber helps stabilize blood sugar and cholesterol levels. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. We also use third-party cookies that help us analyze and understand how you use this website. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Your email address will not be published. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Boniato in English means "sweet potato". These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. 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. Kerns studied English literature and neurology at UC Davis. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. They are rich in the following vitamins and minerals: 1 Vitamin A in the form of beta-carotene Vitamin B6 Vitamin C Potassium Fiber Zinc Magnesium Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Although they have less than sweet potatoes, yams provide you with antioxidants, including vitamins A and C. These vitamins support a healthy immune system and fight free radical damage, while also combating inflammation. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. 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]. 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. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. Joe Cohen flipped the script on conventional and alternative medicine and it worked. American College of Allergy, Asthma & Immunology. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Have you ever asked yourself, "How much weight can I lose in a month?" 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. About Food Exercise Apps Community Blog Premium. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple.