In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Okinawa Sweet Potato: Japan's Perfect Purple Superfood What Are Japanese Sweet Potatoes? - The Spruce Eats Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. 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. 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. Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. It prevents indigestion, gas, constipation, stomach ache, etc. Today, there are over 400 strains of sweet potato grown around the world. The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. 3. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 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. Read more: Which Sweet Potato Is the Healthiest? Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Seasons . Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Fiber is filling, without adding significant calories. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. So they can be incorporated in the diet by weight watchers and diabetics. KEY FACTS. 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. But a baked sweet potato has a GI of 94. Boniato in English means "sweet potato". None of these calories are provided by fat. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. 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. 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. Your blood vessels need magnesium to relax and to transport calcium and potassium. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Phytonutrients Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. For a list of other foods low in lectins, click here. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. At a dosage of 250 mg/kg, it stimulated the immune system function. Boniato History. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. What is the purple food in Hawaii? - coalitionbrewing.com Thus, PSP can improve visual functions. 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. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. It prevents indigestion, gas, constipation, stomach ache, etc. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. 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. Information is shared for educational purposes only. Necessary cookies are absolutely essential for the website to function properly. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. 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. 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. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Sweet potato is native to the tropical regions of America. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good Its first known cultivation can be dated back to 50,000 BC. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Soluble fiber helps stabilize blood sugar and cholesterol levels. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Change Food Share . Pinpoint your location annonymously through the Specialty Produce App and let Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). This makes it a healthy food choice for diabetics [1]. She is a strong advocate of integrating scientific knowledge and holistic medicine. PSP can help control diabetes by improving blood sugar regulation and insulin production. She loves communicating science and empowering people to achieve their optimal health. Try using herbs or spices and a dollop of yogurt to add flavor instead. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Japanese sweet potatoes provide approximately 2 grams of protein. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Updated 2014. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Copyright Nutrineat & Buzzle.com, Inc. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. All parts of Okinawan sweet potatoes exhibit antioxidant properties. According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. Updated February 14, 2020. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Comment * document.getElementById("comment").setAttribute( "id", "a328d2b894c7ae4b2a7cd6c0675c5068" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. Japanese Sweet Potatoes Information, Recipes and Facts - Specialty Produce In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Updated 2019. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro - Healthline Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Thus, PSP can improve visual functions. Sweet potatoes are a good source of many beneficial phytonutrients. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. 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.
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