This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. 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]. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 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. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Types of sweet potatoes. National Institutes of Health Office of Dietary Supplements. 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. The extract acts like an anti-atherosclerotic (hardening of arteries, due to deposition of plaque on their inner walls, is called atherosclerosis) and anti-diabetic agent. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. They simply contain some compounds of interest to cancer researchers. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Food allergy. They are especially rich in coumarins [7]. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Sign Up. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Japanese Purple Sweet potatoes are available in the fall and winter. Updated February 14, 2020. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Can eating too many carrots turn your skin orange?. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! 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. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. which enables users to obtain detailed information and reports based on their genome. Sweet potato is native to the tropical regions of America. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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. Sweet potato 26% 71% Protein: 1.5 g Fats: 0.2 g Carbs: 26.46 g Water: 70.64 g Other: 1.2 g 2% 21% 76% Protein: 2.01 g Fats: 0.15 g Carbs: 20.71 g Water: 75.78 g Other: 1.35 g Contains more Fats +33.3% Contains more Carbs +27.8% Contains more Protein +34% Contains more Other +12.5% Equal in Water - 75.78 Fat Type Comparison Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. None of these calories are provided by fat. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. All parts of Okinawan sweet potatoes exhibit antioxidant properties. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Boniato History. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. As PSP is rich in potassium, it helps regulate blood pressure. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. The combination of the three minerals contributes to lessening your chance of developing hypertension.. This website uses cookies to improve your experience while you navigate through the website. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Thus, PSP can improve visual functions. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. 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. 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. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. The skin and flesh of these sweet potatoes have rich nutrition in them. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. How does this food fit into your daily goals? 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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]. 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. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. 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. 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. Kerns studied English literature and neurology at UC Davis. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. How to Cook Purple Yams: Baked, Boiled or Roasted, University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes". 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. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age.
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