Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. There exist several varieties of the root vegetable sweet potato (, ). Nutritional Value Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. You need protein to build tissue including bones, muscles and skin. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 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. The USDA reports that the potatoes contain about 17 grams of starch. Japanese Japanese - Purple Sweet Potatoes . American College of Allergy, Asthma & Immunology. The anthocyanin content may vary according to the cultivar. University of California. Food allergy. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Besides that, however, sweet potato strains have a very similar nutritional profile. The red-skin sweet potatoes are no different in nutrition. Contains a low amount of risky components that may include sodium and sugars (0%/oz). 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. Many polyphenols work as antioxidants in the human body. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Sweet potatoes are only distantly related to potatoes. Japanese Purple Sweet potatoes are available in the fall and winter. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Of all the vitamins, vitamin A is the one most closely associated with vision health. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. The amounts, per potato, are as follows: Potassium : 940 milligrams Calcium : 80 milligrams Magnesium : 50 milligrams Phosphorus : 92 milligrams Iron : 1.4 milligrams Copper : 0.36 milligram Manganese : 0.88 milligram While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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. She loves communicating science and empowering people to achieve their optimal health. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. They are especially rich in coumarins [7]. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. She is a strong advocate of integrating scientific knowledge and holistic medicine. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. 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. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. 3. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. 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 skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Other purple foods include ulu (breadfruit), mangos, and some . Read more: Why Potatoes With More Color Are Healthiest. However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. The more cooking and processing the potato goes through, the higher the glycemic index. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Sweet potato is native to the tropical regions of America. . The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. 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. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. 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. SelfDecode is a personalized health report service, As explained above, the antioxidants in PSP help prevent cardiovascular diseases. is a clickable link to peer-reviewed scientific studies. 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. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. 3. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Pinpoint your location annonymously through the Specialty Produce App and let SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Health Benefits 1. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Read more: Sweet Potatoes and Weight Loss. 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. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. 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. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. National Institutes of Health Office of Dietary Supplements. The flesh is dry, starchy and subtly sweet. Phytonutrients 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. 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. Fiber in PSP helps improve digestive health. 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. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). J Nutr Metab. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. You also have the option to opt-out of these cookies. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Japanese sweet potatoes provide approximately 2 grams of protein. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. So they can be incorporated in the diet by weight watchers and diabetics. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. You will often find serotonin included as an ingredient in antidepressants. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. 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]. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . 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. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Try using herbs or spices and a dollop of yogurt to add flavor instead. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Sweet potato glycosides exhibit significant antibacterial and antifungal properties. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color 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. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. It is mandatory to procure user consent prior to running these cookies on your website. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. What Nutrients Are in the Skins of Sweet Potatoes?
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