Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. These fat-soluble antioxidant carotenoids. Daily Goals How does this food fit into your daily goals? When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. It makes a healthy choice for diabetics. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Besides that, however, sweet potato strains have a very similar nutritional profile. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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. 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. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Types of sweet potatoes. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. But a baked sweet potato has a GI of 94. All of our content is written by scientists and people with a strong science background. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. So they can be incorporated in the diet by weight watchers and diabetics. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. This website uses cookies to improve your experience. PSP cultivars are unusually high in antioxidants. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Fiber in PSP helps improve digestive health. Many polyphenols work as antioxidants in the human body. 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]. The clearest benefit may be to people who struggle with constipation. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. This website uses cookies to improve your experience while you navigate through the website. U.S. Department of Agriculture. 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. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Note that each number in parentheses [1, 2, 3, etc.] Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. They simply contain some compounds of interest to cancer researchers. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Table 1: Nutrition facts per medium (171-gram) cooked purple sweet potato Vitamins Vitamin A RAE: 183% of the daily value Vitamin C: 38% DV Vitamin B6: 29% DV Thiamin (B1): 18% DV Vitamin E: 7% DV Niacin (B3): 6% DV Riboflavin (B2): 5% DV Folate: 3% DV RAE = retinol activity equivalents Minerals Potassium: 17% DV Zinc: 9% DV Magnesium: 7% DV Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. 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. 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Updated 2014. They help control cholesterol levels. Potassium fact sheet for health professionals. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. 3. In another study of 93 patients with heart disease (acute coronary syndrome), the group that received a treatment regimen including sweet potatoes, foot baths, and acupressure massage had significantly less constipation. 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. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. is a clickable link to peer-reviewed scientific studies. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. Your email address will not be published. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. 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. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. or "How many meals a day should you eat?" While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. Berkeley Wellness. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Ana has many years of experience in clinical research and health advising. The more cooking and processing the potato goes through, the higher the glycemic index. 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. Anthocyanins in purple sweet potatoes have memory-enhancing effects. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. 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. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Japanese sweet potatoes are available in the produce aisle of most grocery stores. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. 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. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. PSP can help control diabetes by improving blood sugar regulation and insulin production. Good source of fiber (12% of DV/100g). However, the studies listed below should not be interpreted as supportive of any health benefit. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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. 10. 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. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). 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. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. The purple yam (ube) is a starchy root vegetable that's a great source of carbs, potassium, and vitamin C. One cup (100 grams) of cooked ube provides the following ( 1 ): Calories: 140 Carbs:. University of California. 184 Cal. 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. Applications Copyright Nutrineat & Buzzle.com, Inc. 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. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Is a chef doing things with shaved fennel that are out of this world? Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. She loves communicating science and empowering people to achieve their optimal health. 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. Because of this stabilization, they may play an important part in fighting diabetes and obesity. Fiber is the part of food your body cannot digest. Try using herbs or spices and a dollop of yogurt to add flavor instead. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. As PSP is rich in potassium, it helps regulate blood pressure. In Japan, it is known as. 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. Sweet potato 26% 71% Protein: 1.5 g Fats: 0.2 g Carbs: 26.46 g Water: 70.64 g Other: 1.2 g 2% 21% 76% Protein: 2.01 g Fats: 0.15 g Carbs: 20.71 g Water: 75.78 g Other: 1.35 g Contains more Fats +33.3% Contains more Carbs +27.8% Contains more Protein +34% Contains more Other +12.5% Equal in Water - 75.78 Fat Type Comparison Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Percentages are based on a diet of 2000 calories a day. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Align your health hacks with your genes for optimal health & cognitive function. 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. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. I like to eat Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. This effect was without adding any exercise. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. SelfDecode is a personalized health report service, You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. 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. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. 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. J Nutr Metab. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. Is your market carrying green dragon apples? Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. 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. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Sweet potatoes are only distantly related to potatoes. 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. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. which enables users to obtain detailed information and reports based on their genome.
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