4. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Antioxidant ActivityPSP 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. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Jonathan Ritter, PharmD, PhD (Pharmacology). In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. 7. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! or "How many meals a day should you eat?" In addition, retinol is crucial for fetal development. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard. They help control cholesterol levels. but is for informational and educational purposes alone. Carbs are important for the production of energy needed for metabolic and physical processes. We believe that the most accurate information is found directly in the scientific source. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. 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. This delicious dish is flexible and serves 4. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Carbs help fuel your brain, nervous system, cells and heart. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Note that each number in parentheses [1, 2, 3, etc.] Can eating too many carrots turn your skin orange?. The antioxidants, vitamins A, C, E, zinc, etc. 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. The anthocyanin content may vary according to the cultivar. 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. 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. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. You also have the option to opt-out of these cookies. 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. 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. 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. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. They are nutritious for humans and many types of animals. As PSP is rich in potassium, it helps regulate blood pressure. The combination of the three minerals contributes to lessening your chance of developing hypertension.. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. 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. 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. Besides that, however, sweet potato strains have a very similar nutritional profile. Tryptophan is the precursor of both serotonin and melatonin. Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. For a list of other foods low in lectins, click here. When raw it is possible for some tubers to have white streaks throughout, however these striations typically disappear and turn deeply purple colored when cooked. Information is shared for educational purposes only. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Potassium fact sheet for health professionals. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. J Nutr Metab. Japanese sweet potatoes are flavorful, do not have any lectins, and are rated less inflammatory, which is great for those who have a lectin sensitivity. It is mandatory to procure user consent prior to running these cookies on your website. 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 Purple Sweet Potatoes: Nutrition Facts and Benefits The Japanese yam is unlike a sweet potato in its skin color and flesh. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Ana has many years of experience in clinical research and health advising. 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. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. Nutritional Facts for Japanese Sweet Potato | livestrong These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Daily Goals How does this food fit into your daily goals? Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. These fat-soluble antioxidant carotenoids. 78 Nutritional Facts About Red Skin Sweet Potatoes | Kidadl Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition 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. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. We do not aim to diagnose, treat, cure or prevent any illness or disease. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Types of sweet potatoes. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes Percentages are based on a diet of 2000 calories a day. Fiber is the part of food your body cannot digest. 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. Purple Japanese Sweet Potatoes Information, Recipes and Facts Read more: Why Potatoes With More Color Are Healthiest. Vitamin A also helps your body process and use iron properly. It prevents indigestion, gas, constipation, stomach ache, etc. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . At a dosage of 250 mg/kg, it stimulated the immune system function. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Your email address will not be published. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Table 1: Nutrition facts per medium (171-gram) cooked purple sweet potato Vitamins Vitamin A RAE: 183% of the daily value Vitamin C: 38% DV Vitamin B6: 29% DV Thiamin (B1): 18% DV Vitamin E: 7% DV Niacin (B3): 6% DV Riboflavin (B2): 5% DV Folate: 3% DV RAE = retinol activity equivalents Minerals Potassium: 17% DV Zinc: 9% DV Magnesium: 7% DV Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. This category only includes cookies that ensures basic functionalities and security features of the website. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Sweet potatoes are only distantly related to potatoes. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. 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. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Read more: Potato vs. Sweet Potato Nutrition. Naturally low in fat and high in nutritional value, they are packed with health benefits. 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. 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. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Purple sweet potato Nutrition Facts & Calories - Inlivo 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. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). 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. All make a sweeter, moister alternative to plain white potatoes. 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. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Various types of sweet potatoes contain almost similar quantities of nutrients. The plant-based totally nature of the weight loss plan may additionally trump the caloric limit, though, since the only population that lives even longer than the Okinawa Japanese don't simply devour a 98% meat-loose diet, they eat 100% meat-unfastened. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Chan School of Public Health, International Journal of Food Sciences and Nutrition. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Taro vs Sweet potato - In-Depth Nutrition Comparison - Food Struct Produce Sharing allows you to share your produce discoveries with your neighbors and the world! It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato.