It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color You will often find serotonin included as an ingredient in antidepressants. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. 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]. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Can Vitamins Help to Slow Down Your Heart Rate? It also helps regulate blood sugar levels. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. All of our content is written by scientists and people with a strong science background. 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 Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. 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. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. We also use third-party cookies that help us analyze and understand how you use this website. Sweet potatoes are only distantly related to potatoes. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. National Institutes of Health Office of Dietary Supplements. 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. Various types of sweet potatoes contain almost similar quantities of nutrients. but is for informational and educational purposes alone. 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. 7. 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. 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. In addition, there was a decrease in insulin resistance. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. They simply contain some compounds of interest to cancer researchers. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. It is mandatory to procure user consent prior to running these cookies on your website. 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. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. 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. 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. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Nutritional Value Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. The Japanese yam is unlike a sweet potato in its skin color and flesh. American Diabetes Association. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. In addition, retinol is crucial for fetal development. Applications 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. 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. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). The antioxidants, vitamins A, C, E, zinc, etc. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Contains a low amount of risky components that may include sodium and sugars (0%/oz). The striking hue can add a colorful twist to the dish. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. Your blood vessels need magnesium to relax and to transport calcium and potassium. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. 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]. So they can be incorporated in the diet by weight watchers and diabetics. Purple sweet potatoes have antioxidant protection. You need protein to build tissue including bones, muscles and skin. University of California. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Harvard T.H. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Tryptophan is the precursor of both serotonin and melatonin. 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. 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. Biomed Res Int. This makes it a healthy food choice for diabetics [1]. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Quick stats 130 Calories 27g Carbs (27g net carbs) 0g Fat 2g Protein No price info Try our free Diet Generator I want to eat calories in meals. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 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. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients.