Harvard T.H. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Updated February 14, 2020. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14].
Purple Sweet Potato Nutrition | livestrong Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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 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. 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. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. 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.
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. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. 4 g protein. Sweet Recipes Cultivation Flavor Nutrition Storage Sweet Amorgos Island Beauregard Boniato Cilembu Covington Gold Austrailian Gorojima Hannah Japanese Japanese Purple Mississippi Murasaki Naruto Kintoki O'Henry Satsuma-imo Stokes Purple Tahitian West African White Yellow West African. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. 1. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. 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. 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. Read more: Which Sweet Potato Is the Healthiest? Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Naturally low in fat and high in nutritional value, they are packed with health benefits. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. 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. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Types of sweet potatoes. Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Our goal is to not have a single piece of inaccurate information on this website. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Kerns studied English literature and neurology at UC Davis. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Various types of sweet potatoes contain almost similar quantities of nutrients. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. White Sweet Potato Nutrition. Vitamin A also helps reduce the risk of eye infections. 7. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed.
In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. 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. Carbs are important for the production of energy needed for metabolic and physical processes.
Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. The phytonutrients associated with different colors in sweet potato do have different health properties. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). So they can be incorporated in the diet by weight watchers and diabetics. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 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. 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. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A.
7 Benefits of Purple Yam (Ube), and How It Differs from Taro - Healthline 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. . Updated 2019. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Align your health hacks with your genes for optimal health & cognitive function. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. In Japan, it is known as beni-imo. For a list of other foods low in lectins, click here. 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. 6. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . 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. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Read more: Why Potatoes With More Color Are Healthiest.
Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure.
The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth Okinawa Sweet Potato: Japan's Perfect Purple Superfood Low Glycemic IndexOkinawan potatoes come with a low glycemic index. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. In addition, there was a decrease in insulin resistance. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow.
Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Craving something sweet but healthy in the morning?
11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. At a dosage of 250 mg/kg, it stimulated the immune system function. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food.
Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts They are especially rich in coumarins [7]. 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]. Pinpoint your location annonymously through the Specialty Produce App and let
Japanese Sweet Potato (Satsumaimo) Just One Cookbook 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. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease.