For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. 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. 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. 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. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Purple sweet potato benefits include their versatility. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. 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. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Health Benefits of Purple Sweet Potatoes | EatingWell However, the purple-fleshed Okinawan sweet potato is named after the Japanese island Okinawa, where it was a staple in the local diet for centuries. KEY FACTS. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. We believe that the most accurate information is found directly in the scientific source. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. 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. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 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. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. The clearest benefit may be to people who struggle with constipation. Phytonutrients Okinawa Sweet Potato: Japan's Perfect Purple Superfood Joe Cohen flipped the script on conventional and alternative medicine and it worked. In Japan, it is known as beni-imo. Read more: Why Potatoes With More Color Are Healthiest. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Phytosterols are a cholesterol-like molecule found in plant cells. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Vitamin A fact sheet for health professionals. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth In addition, there was a decrease in insulin resistance. Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Other purple foods include ulu (breadfruit), mangos, and some . Purple Sweet Potato Calories - This Nutrition These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Join for free! 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. Use a fork to pierce five sets of holes throughout each sweet potato. Japanese Purple Sweet potatoes are available in the fall and winter. Sweet potatoes are only distantly related to potatoes. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). We've created informative articles that you can come back to again and again when you have questions or want to learn more! The flesh is dry, starchy and subtly sweet. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. or "How many meals a day should you eat?" Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Campesterol was the second most abundant. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. Nutrition Facts for Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. How to Cook Purple Yams: Baked, Boiled or Roasted, University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes". Of all the vitamins, vitamin A is the one most closely associated with vision health. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. The antioxidants exhibit anti-inflammatory properties too. 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]. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. 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. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. 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She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Align your health hacks with your genes for optimal health & cognitive function. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. 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. Quick stats 130 Calories 27g Carbs (27g net carbs) 0g Fat 2g Protein No price info Try our free Diet Generator I want to eat calories in meals. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Your email address will not be published. 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 Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Updated 2014. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice.
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