Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth 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. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. 4 Health Benefits of Japanese Sweet Potato + Nutrition 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. National Institutes of Health Office of Dietary Supplements. 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. The glycemic index of sweet potato depends on the cooking method. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Eating a sweet potato might help you chase away the blues. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Antioxidant ActivityPSP 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. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. The Okinawan people eat both in abundance [2]. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Fiber in PSP helps improve digestive health. SelfDecode is a personalized health report service, This website uses cookies to improve your experience while you navigate through the website. We hope you enjoy this website. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. The phytonutrients associated with different colors in sweet potato do have different health properties. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. 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 Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Have you ever asked yourself, "How much weight can I lose in a month?" Updated June 3, 2020. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Updated February 14, 2020. Purple Sweet Potato Calories - This Nutrition Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Diabetes superfoods. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Read more: Potato vs. Sweet Potato Nutrition. 184 Cal. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. 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. Joe Cohen flipped the script on conventional and alternative medicine and it worked. 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]. Our goal is to not have a single piece of inaccurate information on this website. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Many people around the world eat sweet potatoes as a staple food without any ill effects. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Required fields are marked *. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Chan School of Public Health. 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". Nutritional Facts for Japanese Sweet Potato | livestrong Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. We also use third-party cookies that help us analyze and understand how you use this website. KEY FACTS. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Read more: Can Vitamins Help to Slow Down Your Heart Rate? 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. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 78 Nutritional Facts About Red Skin Sweet Potatoes | Kidadl 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Phytonutrients Your email address will not be published. SelfDecode does not treat, diagnose or cure any conditions, Sweet potatoes are a good source of many beneficial phytonutrients. Their natural sweetness also means they can be used in pies and a range of other baked desserts. The USDA reports that the potatoes contain about 17 grams of starch. Can eating too many carrots turn your skin orange?. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat How does this food fit into your daily goals? 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. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Copyright 2023 Leaf Group Ltd., all rights reserved. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. 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. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. She loves communicating science and empowering people to achieve their optimal health. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Besides that, however, sweet potato strains have a very similar nutritional profile. 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. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. Some are firm, dry, and mealy, while others are soft and moist. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. 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. Purple Sweet Potatoes: Nutrition Facts and Benefits The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. 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. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. We do not aim to diagnose, treat, cure or prevent any illness or disease. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Carbs are important for the production of energy needed for metabolic and physical processes. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). They help control cholesterol levels. 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. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. 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. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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They are especially rich in coumarins [7]. So they can be incorporated in the diet by weight watchers and diabetics. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Japanese sweet potato contains 30 milligrams of tryptophan. There is also lau lau, which is pork wrapped in ti leaves, as well as poi, which is a favorite food often eaten with meats like chicken or fish. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. You will often find serotonin included as an ingredient in antidepressants. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. In Japan, it is known as. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. 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.
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