While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. 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 Japanese yam is unlike a sweet potato in its skin color and flesh. Japanese sweet potatoes are available in the produce aisle of most grocery stores. 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. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Fiber is filling, without adding significant calories. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Sweet potato may help with constipation. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. 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. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Carbs are important for the production of energy needed for metabolic and physical processes. Naturally low in fat and high in nutritional value, they are packed with health benefits. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. 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. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. So they can be incorporated in the diet by weight watchers and diabetics. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Source: the University of Hawaiis Cancer Center. Vitamin A is known to help prevent dry eyes and night blindness. The extract acts like an anti-atherosclerotic (hardening of arteries, due to deposition of plaque on their inner walls, is called atherosclerosis) and anti-diabetic agent. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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 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]. Read more: Potato vs. Sweet Potato Nutrition. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. She is a strong advocate of integrating scientific knowledge and holistic medicine. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Purple sweet potato benefits include their versatility. Read more: Which Sweet Potato Is the Healthiest? Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Carbs help fuel your brain, nervous system, cells and heart. Updated February 14, 2020. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. American College of Allergy, Asthma & Immunology. 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. The Okinawan people eat both in abundance [2]. 1. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. 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. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Digestive HealthFiber in PSP helps improve digestive health. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Sweet potatoes, as a group, prefer hot, humid climates. Japanese Japanese - Purple Sweet Potatoes . 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. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 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]. Grmt, Fresh Origins Origins Micro Mix Mirepoix, Fresh Origins Origins Micro Mix Southwest, Fresh Origins Origins Micro Mix Sweet Spice, Fresh Origins Origins Micro Mustard Dijon, Fresh Origins Origins Micro Parsley Curled, Fresh Origins Origins Micro Parsley Italian, Fresh Origins Origins Micro Radish Daikon, Fresh Origins Origins Micro Spinach Burgundy, Fresh Origins Origins Micro Tangerine Lace, Fresh Origins Origins Micro Tarragon Spanish, Fresh Origins Origins Micro Turnip Greens, Fresh Origins Origins MicroFlower Honeysuckle, Fresh Origins Origins MicroFlower Princess, Fresh Origins Origins MicroFlowers Sunset Trumpet Mix, Fresh Origins Origins MiniCrown Bull's Blood, Fresh Origins Origins MiniCrown Lettuce Mix, Fresh Origins Origins MiniCrown Lollo Rossa, Fresh Origins Origins MiniCrown Pak Choy, Fresh Origins Origins Nature Straws Green, Fresh Origins Origins Petite Basil Midnight, Fresh Origins Origins Petite Herbs De Province, Fresh Origins Origins Petite Lett Freckles, Fresh Origins Origins Petite Lett Lollo Rossa, Fresh Origins Origins Petite Meadow Sorrel Mix, Fresh Origins Origins Petite Mint Lavender, Fresh Origins Origins Petite Mix Let. 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 American Diabetes Association. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. 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. Purple sweet potatoes have antioxidant protection. 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]. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. 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. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. We hope you enjoy this website. SelfDecode is a personalized health report service, Okinawan potatoes come with a low glycemic index. American Diabetes Association: Explore: Complications, Diabetes Self-Management: Cooking Methods for Healthy Eating, Nutrients: The Effect of Dietary Glycaemic Index on Glycaemia in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Nutrients: A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. The red-skin sweet potatoes are no different in nutrition. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Various types of sweet potatoes contain almost similar quantities of nutrients. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. 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. 7. 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. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 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. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. 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. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. This website uses cookies to improve your experience while you navigate through the website. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Daily Goals How does this food fit into your daily goals? Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Fiber in PSP helps improve digestive health. Good source of fiber (12% of DV/100g). 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. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. 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. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. 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. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. The USDA reports that the potatoes contain about 17 grams of starch. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. The phytonutrients associated with different colors in sweet potato do have different health properties. We believe that the most accurate information is found directly in the scientific source. Your email address will not be published. Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. 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. It is mandatory to procure user consent prior to running these cookies on your website. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? They are nutritious for humans and many types of animals. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Phytosterols are a cholesterol-like molecule found in plant cells. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. 184 Cal. How does this food fit into your daily goals? You also have the option to opt-out of these cookies. 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. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 8. . We'll assume you're ok with this, but you can opt-out if you wish. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. These cookies do not store any personal information. 5. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. 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. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. No human studies have yet investigated the effect of Japanese sweet potato on heart health.