Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. The following purported benefits are only supported by limited, low-quality clinical studies. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Other purple foods include ulu (breadfruit), mangos, and some . Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. I like to eat National Institutes of Health Office of Dietary Supplements. In addition, there was a decrease in insulin resistance. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. We'll assume you're ok with this, but you can opt-out if you wish. Today, there are over 400 strains of sweet potato grown around the world. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. 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 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 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. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. 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. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |, Mashed Purple Yams with Sesame Brown Butter. Prefer mashed for your starches? A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Is your market carrying green dragon apples? The skin and flesh of these sweet potatoes have rich nutrition in them. They are nutritious for humans and many types of animals. This category only includes cookies that ensures basic functionalities and security features of the website. Log In. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. At a dosage of 250 mg/kg, it stimulated the immune system function. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. 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. 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. 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. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. So they can be incorporated in the diet by weight watchers and diabetics. Its first known cultivation can be dated back to 50,000 BC. Talk to your doctor to develop strategies to address any health concerns you may have [1]. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Boniato History. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color In Japan, it is known as beni-imo. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). 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. 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. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. University of California. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Published April 1, 2019. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. We also use third-party cookies that help us analyze and understand how you use this website. The red-skin sweet potatoes are no different in nutrition. Its first known cultivation can be dated back to 50,000 BC. 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. All make a sweeter, moister alternative to plain white potatoes. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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The sweet tuber is rich in antioxidants as well as heart-healthy minerals. 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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. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. Food allergy. 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. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Updated February 14, 2020. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. This makes it a healthy food choice for diabetics [1]. Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [19, 20, 21, 22]. Vitamin A also helps reduce the risk of eye infections. 9. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Good source of fiber (12% of DV/100g). A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Your blood vessels need magnesium to relax and to transport calcium and potassium. The clearest benefit may be to people who struggle with constipation. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Carbs help fuel your brain, nervous system, cells and heart. These fat-soluble antioxidant carotenoids. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. Note that each number in parentheses [1, 2, 3, etc.] All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. 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. For a list of other foods low in lectins, click here. Sweet potatoes are only distantly related to potatoes. Copyright Nutrineat & Buzzle.com, Inc. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Campesterol was the second most abundant. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Pinpoint your location annonymously through the Specialty Produce App and let Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Japanese sweet potatoes contain approximately 27 grams 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. Eating a sweet potato might help you chase away the blues. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. Sign Up. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Various types of sweet potatoes contain almost similar quantities of nutrients. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. PSP cultivars are unusually high in antioxidants. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. About Food Exercise Apps Community Blog Premium. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Japanese sweet potatoes provide approximately 2 grams of protein. This delicious dish is flexible and serves 4. 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. 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. KEY FACTS. Read more: Why Potatoes With More Color Are Healthiest. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Japanese Purple Sweet potatoes are available in the fall and winter. They are especially rich in coumarins [7]. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Generic Japanese Purple Sweet Potato Serving Size: 100 g 132 Cal 94% 32g Carbs 3% 0.4g Fat 4% 1.2g Protein Track macros, calories, and more with MyFitnessPal. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Thus, PSP can improve visual functions. Applications Lectins are proteins that bind to carbohydrates. 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]. 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. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Vitamin A is known to help prevent dry eyes and night blindness. The Japanese yam is unlike a sweet potato in its skin color and flesh. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. 5. Source: the University of Hawaiis Cancer Center. Besides that, however, sweet potato strains have a very similar nutritional profile. Because of this stabilization, they may play an important part in fighting diabetes and obesity. 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 These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. U.S. Department of Agriculture. 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. 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 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. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. 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. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants.