Continue boiling until soft (easily pierced by a fork), and then drain. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Its first known cultivation can be dated back to 50,000 BC. Can Vitamins Help to Slow Down Your Heart Rate? Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. is a clickable link to peer-reviewed scientific studies. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Have you ever asked yourself, "How much weight can I lose in a month?" Okinawan potatoes come with a low glycemic index. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Your email address will not be published. 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 quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Required fields are marked *. You also have the option to opt-out of these cookies. or "How many meals a day should you eat?" Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. others know about unique flavors that are around them. Fiber is filling, without adding significant calories. 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. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Types of sweet potatoes. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. They help control cholesterol levels. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Chan School of Public Health. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. Sweet potatoes contain no fat, saturated fat or cholesterol. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. 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. Sweet potatoes are a good source of many beneficial phytonutrients. 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. Purple Japanese Sweet Potatoes Information, Recipes and Facts They simply contain some compounds of interest to cancer researchers. University of California. 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. Potassium fact sheet for health professionals. Updated February 14, 2020. Japanese sweet potato contains 30 milligrams of tryptophan. 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. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. But opting out of some of these cookies may have an effect on your browsing experience. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. 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. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. 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]. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes Berkeley Wellness. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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. 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. 4 Health Benefits of Japanese Sweet Potato + Nutrition 184 Cal. Joe Cohen flipped the script on conventional and alternative medicine and it worked. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Change Food Share . 10. 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. The more cooking and processing the potato goes through, the higher the glycemic index. This vegetable is unique nutritionally in that it's very low on the glycemic index compared to other types of potatoes and sweet potatoes, meaning they won't have as strong an impact on your. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 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. Various types of sweet potatoes contain almost similar quantities of nutrients. 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. 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]. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. 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. Ana has many years of experience in clinical research and health advising. 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. 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]. U.S. Department of Agriculture. Sweet potato may help with constipation. Carbs are important for the production of energy needed for metabolic and physical processes. This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. 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]. 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:. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Japanese Sweet Potatoes Information and Facts - Specialty Produce Read more: Sweet Potatoes and Weight Loss. Purple sweet potato benefits include their versatility. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. The antioxidants exhibit anti-inflammatory properties too. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine and serine in the largest amounts. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Naturally low in fat and high in nutritional value, they are packed with health benefits. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. What Nutrients Are in the Skins of Sweet Potatoes? Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Necessary cookies are absolutely essential for the website to function properly. Phytosterols are a cholesterol-like molecule found in plant cells. Japanese sweet potato Nutrition Facts - Eat This Much In Japan, it is known as beni-imo. It also helps regulate blood sugar levels. Sweet potatoes, as a group, prefer hot, humid climates. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. 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]. Japanese sweet potatoes provide approximately 2 grams of protein. Published April 1, 2019. 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This website uses cookies to improve your experience while you navigate through the website. These cookies will be stored in your browser only with your consent. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. SelfDecode does not treat, diagnose or cure any conditions, Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals.