The GI of a peeled sweet potato, boiled, is low at 46. I like to eat Tryptophan is the precursor of both serotonin and melatonin. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. We also use third-party cookies that help us analyze and understand how you use this website. Your blood vessels need magnesium to relax and to transport calcium and potassium. 3. 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. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. The USDA reports that the potatoes contain about 17 grams of starch. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. or "How many meals a day should you eat?" Updated February 14, 2020. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. 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. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Today, there are over 400 strains of sweet potato grown around the world. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Our goal is to not have a single piece of inaccurate information on this website. Thus, PSP can improve visual functions. Cleveland Clinic. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. The phytonutrients associated with different colors in sweet potato do have different health properties. 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. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. National Institutes of Health Office of Dietary Supplements. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Japanese Purple Sweet potatoes are available in the fall and winter. 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. Align your health hacks with your genes for optimal health & cognitive function. 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. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 6. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. However, the studies listed below should not be interpreted as supportive of any health benefit. Baking soda can neutralize acidic ingredients in both sweet and savory foods, but add it only in small amounts, so that it doesn't affect the taste. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Okinawan potatoes come with a low glycemic index. Phytosterols are a cholesterol-like molecule found in plant cells. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. 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. The antioxidants exhibit anti-inflammatory properties too. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. We hope you enjoy this website. Food allergy. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). 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. It makes a healthy choice for diabetics. So they can be incorporated in the diet by weight watchers and diabetics. Good source of fiber (12% of DV/100g). 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. Continue boiling until soft (easily pierced by a fork), and then drain. 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]. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. 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. Try using herbs or spices and a dollop of yogurt to add flavor instead. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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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. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Of all the vitamins, vitamin A is the one most closely associated with vision health. Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. 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. 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. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. You need protein to build tissue including bones, muscles and skin. Join for free! No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. The following purported benefits are only supported by limited, low-quality clinical studies. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Some are firm, dry, and mealy, while others are soft and moist. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Read more: Potato vs. Sweet Potato Nutrition. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Vitamin A fact sheet for health professionals. SelfDecode is a personalized health report service, The antioxidants, vitamins A, C, E, zinc, etc. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. is a clickable link to peer-reviewed scientific studies. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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]. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Carbs help fuel your brain, nervous system, cells and heart. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Campesterol was the second most abundant. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. 1. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. The anthocyanin content may vary according to the cultivar. U.S. Department of Agriculture. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. Types of sweet potatoes. The glycemic index of sweet potato depends on the cooking method. Of course, creating an all-purple dish is even more dramatic. Fiber is the part of food your body cannot digest. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Boniato in English means "sweet potato". American Diabetes Association. 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 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. 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. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Digestive HealthFiber in PSP helps improve digestive health. 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. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. No human studies have yet investigated the effect of Japanese sweet potato on heart health. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Published April 1, 2019. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Your email address will not be published. All parts of Okinawan sweet potatoes exhibit antioxidant properties. 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. Read more: Sweet Potatoes and Weight Loss. Can eating too many carrots turn your skin orange?. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). 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. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Boniato History. Their natural sweetness also means they can be used in pies and a range of other baked desserts. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. 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. Various types of sweet potatoes contain almost similar quantities of nutrients. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. How does this food fit into your daily goals? Other purple foods include ulu (breadfruit), mangos, and some . The flesh is dry, starchy and subtly sweet. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 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. Japanese sweet potatoes provide approximately 2 grams of protein. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Its first known cultivation can be dated back to 50,000 BC. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. 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. This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic [15]. Japanese sweet potato contains 30 milligrams of tryptophan. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Many polyphenols work as antioxidants in the human body. Eating a sweet potato might help you chase away the blues. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. but is for informational and educational purposes alone. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. As PSP is rich in potassium, it helps regulate blood pressure.