Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the healthiest of all vegetables by The Center for Science in the Public Interest [2]. Japanese Sweet Potato (Satsumaimo) Just One Cookbook The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. They help control cholesterol levels. Applications The glycemic index of sweet potato depends on the cooking method. SelfDecode does not treat, diagnose or cure any conditions, In Japan, it is known as. The red-skin sweet potatoes are no different in nutrition. Components in Japanese Sweet Potato Tubers, Health Effects of Japanese Sweet Potatoes, Animal & Cell Research (Lacking Evidence), Japanese Sweet Potato as Part of the Lectin Avoidance Diet. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. The flesh is dry, starchy and subtly sweet. 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. 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. Seasons . Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. As PSP is rich in potassium, it helps regulate blood pressure. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. 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. Sign Up. Your body converts the beta carotene it receives from foods into vitamin A. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Sweet potatoes, as a group, prefer hot, humid climates. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Its first known cultivation can be dated back to 50,000 BC. Jonathan Ritter, PharmD, PhD (Pharmacology). The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. 5. which enables users to obtain detailed information and reports based on their genome. 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. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. or "How many meals a day should you eat?" How does this food fit into your daily goals? 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. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Nutrition Facts for Sweet Potatoes - myfooddata Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Nutrition Facts for Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. These cookies do not store any personal information. is a clickable link to peer-reviewed scientific studies. Use a fork to pierce five sets of holes throughout each sweet potato. The purple yam (ube) is a starchy root vegetable that's a great source of carbs, potassium, and vitamin C. One cup (100 grams) of cooked ube provides the following ( 1 ): Calories: 140 Carbs:. 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. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Boniato in English means "sweet potato". 4 Health Benefits of Japanese Sweet Potato + Nutrition It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. U.S. Department of Agriculture. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. KEY FACTS. Copyright 2023 Leaf Group Ltd., all rights reserved. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Carbs help fuel your brain, nervous system, cells and heart. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. 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. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 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. Have you ever asked yourself, "How much weight can I lose in a month?" American College of Allergy, Asthma & Immunology. However, it refers to a specific type of sweet potato that is that is drier and less sweet than the varieties typical in the US. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Ana has many years of experience in clinical research and health advising. Because of this stabilization, they may play an important part in fighting diabetes and obesity. Your blood vessels need magnesium to relax and to transport calcium and potassium. 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. 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. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Updated February 14, 2020. This delicious dish is flexible and serves 4. Lectins are proteins that bind to carbohydrates. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Health Benefits of Purple Sweet Potatoes | EatingWell Their good health and long lifespan are attributed, in part, to their diet [2, 3]. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. 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. Can eating too many carrots turn your skin orange?. 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. 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]. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. It prevents indigestion, gas, constipation, stomach ache, etc. Kerns studied English literature and neurology at UC Davis. Note that each number in parentheses [1, 2, 3, etc.] Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 9. Chan School of Public Health. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. 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. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. 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. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . 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The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist.