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What Are Japanese Sweet Potatoes? - The Spruce Eats The Okinawan people eat both in abundance [2]. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. 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. 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. 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. Naturally low in fat and high in nutritional value, they are packed with health benefits. The clearest benefit may be to people who struggle with constipation. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Required fields are marked *. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . 4. Other purple foods include ulu (breadfruit), mangos, and some . I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Copyright 2023 Leaf Group Ltd., all rights reserved. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Vitamin A fact sheet for health professionals. Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. We believe that the most accurate information is found directly in the scientific source. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox.
It also helps regulate blood sugar levels. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue.
Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Health Benefits 1. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Many polyphenols work as antioxidants in the human body. J Nutr Metab. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. American College of Allergy, Asthma & Immunology. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Japanese sweet potatoes are rich in vitamins C and E. These potent antioxidants scavenge toxic free radicals and prevent the incidence of cancers in significant body organs. Berkeley Wellness. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Updated February 14, 2020. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. This effect was without adding any exercise. 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. U.S. Department of Agriculture. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. 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:. Because of this stabilization, they may play an important part in fighting diabetes and obesity. 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. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Updated June 3, 2020. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. 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. Its first known cultivation can be dated back to 50,000 BC. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. 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. 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. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Eating a sweet potato might help you chase away the blues. Baking soda can neutralize acidic ingredients in both sweet and savory foods, but add it only in small amounts, so that it doesn't affect the taste. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol .
All parts of Okinawan sweet potatoes exhibit antioxidant properties. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Change Food Share . Seasons . One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. You need protein to build tissue including bones, muscles and skin. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes.
Japanese Sweet Potato Nutrition | Healthfully 10. 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. 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. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Thus, PSP can improve visual functions. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone.
4 Health Benefits of Japanese Sweet Potato + Nutrition