Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. 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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Published April 1, 2019. Your email address will not be published. Try using herbs or spices and a dollop of yogurt to add flavor instead. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. We do not aim to diagnose, treat, cure or prevent any illness or disease. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health.
Purple Sweet Potatoes: Nutrition Facts and Benefits Is a chef doing things with shaved fennel that are out of this world? Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Chan School of Public Health, International Journal of Food Sciences and Nutrition. All of our content is written by scientists and people with a strong science background. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Food allergy. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. There are no saturated fats in sweet potatoes [1]. It also helps regulate blood sugar levels. Vitamin A is known to help prevent dry eyes and night blindness. 5. We also use third-party cookies that help us analyze and understand how you use this website. 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. 9. Anthocyanins in purple sweet potatoes have memory-enhancing effects. 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. She loves communicating science and empowering people to achieve their optimal health. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. The phytonutrients associated with different colors in sweet potato do have different health properties. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Biomed Res Int. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. 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 Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Its first known cultivation can be dated back to 50,000 BC. Ana received her MS in Pharmacy from the University of Belgrade. Okinawan potatoes come with a low glycemic index. As PSP is rich in potassium, it helps regulate blood pressure. 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. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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. Information is shared for educational purposes only. Health Benefits 1. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Some are firm, dry, and mealy, while others are soft and moist. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. 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. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color 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. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. How does this food fit into your daily goals? If you were to consider a medium-sized red skin potato, it will contain 150 calories with 0.14 oz (4 g) of protein, 0.11 oz (3 g) of fiber, and 1.12 oz (34 g) of carbohydrates. . Read more: Potato vs. Sweet Potato Nutrition. 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. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Your blood vessels need magnesium to relax and to transport calcium and potassium. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. 4 g protein. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts.
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. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. SelfDecode does not treat, diagnose or cure any conditions, Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. What Nutrients Are in the Skins of Sweet Potatoes? These cookies will be stored in your browser only with your consent. Note that each number in parentheses [1, 2, 3, etc.] Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. 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. 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. 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. Tryptophan is the precursor of both serotonin and melatonin.
Daily Goals How does this food fit into your daily goals? As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. 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]. 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.
U.S. Department of Agriculture. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Sweet potatoes, as a group, prefer hot, humid climates. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. 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. Talk to your doctor to develop strategies to address any health concerns you may have [1]. This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat [16]. Kerns studied English literature and neurology at UC Davis. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. 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. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Purple sweet potatoes have antioxidant protection. Of all the vitamins, vitamin A is the one most closely associated with vision health. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Low Glycemic IndexOkinawan potatoes come with a low glycemic index. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? 2015;2015:768093. doi:10.1155/2015/768093. 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]. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. National Institutes of Health Office of Dietary Supplements. So they can be incorporated in the diet by weight watchers and diabetics. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. 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. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! It is mandatory to procure user consent prior to running these cookies on your website. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. They are nutritious for humans and many types of animals. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. Have you ever asked yourself, "How much weight can I lose in a month?"
What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto 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.
Nutrition Facts for Sweet Potatoes - myfooddata Digestive HealthFiber in PSP helps improve digestive health.
Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. The red-skin sweet potatoes are no different in nutrition. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6].
Nutritional Facts for Japanese Sweet Potato | livestrong In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. For a list of other foods low in lectins, click here.
Japanese Sweet Potato Nutrition | Healthfully Yams Recipes Cultivation Flavor offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Sweet potato glycosides exhibit significant antibacterial and antifungal properties.
78 Nutritional Facts About Red Skin Sweet Potatoes | Kidadl Updated 2015. Sweet potatoes are a good source of many beneficial phytonutrients. 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. We believe that the most accurate information is found directly in the scientific source. 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.