Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Japanese Japanese - Purple Sweet Potatoes . // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. 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. Chan School of Public Health, International Journal of Food Sciences and Nutrition. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Health Benefits 1. You also have the option to opt-out of these cookies. 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 ]. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Kerns studied English literature and neurology at UC Davis. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Required fields are marked *. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. We hope you enjoy 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. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. There exist several varieties of the root vegetable sweet potato (, ). 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. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? None of these calories are provided by fat. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Prefer mashed for your starches? With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. They help control cholesterol levels. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Purple sweet potatoes have antioxidant protection. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 2. Serving Size : 1 Bag. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Sweet potatoes are only distantly related to potatoes. Craving something sweet but healthy in the morning? Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Some are firm, dry, and mealy, while others are soft and moist. Boniato History. They help control cholesterol levels. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . The antioxidants, vitamins A, C, E, zinc, etc. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Jonathan Ritter, PharmD, PhD (Pharmacology). Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. The USDA reports that the potatoes contain about 17 grams of starch. PSP cultivars are unusually high in antioxidants. 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]. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Purple sweet potato benefits include their versatility. 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. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. 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. 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. 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. Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. White Sweet Potato Nutrition. You will often find serotonin included as an ingredient in antidepressants. American Diabetes Association. 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 There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Read more: Can Vitamins Help to Slow Down Your Heart Rate? While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. 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. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Anthocyanins in purple sweet potatoes have memory-enhancing effects. 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. 7. 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 combination of the three minerals contributes to lessening your chance of developing hypertension.. Yams Recipes Cultivation Flavor PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. About Food Exercise Apps Community Blog Premium. She is a strong advocate of integrating scientific knowledge and holistic medicine. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Can Vitamins Help to Slow Down Your Heart Rate? The GI of a peeled sweet potato, boiled, is low at 46. In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. 2015;2015:768093. doi:10.1155/2015/768093. Align your health hacks with your genes for optimal health & cognitive function. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats.