There are no saturated fats in sweet potatoes [1]. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. 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. There exist several varieties of the root vegetable sweet potato (, ). Although they have less than sweet potatoes, yams provide you with antioxidants, including vitamins A and C. These vitamins support a healthy immune system and fight free radical damage, while also combating inflammation. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. 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. 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. Is a chef doing things with shaved fennel that are out of this world? Many polyphenols work as antioxidants in the human body. 7. The following purported benefits are only supported by limited, low-quality clinical studies. University of California. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. I like to eat When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Your blood vessels need magnesium to relax and to transport calcium and potassium. All make a sweeter, moister alternative to plain white potatoes. As PSP is rich in potassium, it helps regulate blood pressure. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. which enables users to obtain detailed information and reports based on their genome. 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. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. Jonathan Ritter, PharmD, PhD (Pharmacology). Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. The flesh is dry, starchy and subtly sweet. What Nutrients Are in the Skins of Sweet Potatoes? Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. All of our content is written by scientists and people with a strong science background. 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]. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. 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. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. 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 While Boniato is quite popular in South Florida, this kind of sweet potato originated . Continue boiling until soft (easily pierced by a fork), and then drain. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. It prevents indigestion, gas, constipation, stomach ache, etc. 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. is a clickable link to peer-reviewed scientific studies. 184 Cal. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Because of this stabilization, they may play an important part in fighting diabetes and obesity. It prevents indigestion, gas, constipation, stomach ache, etc. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. Can Vitamins Help to Slow Down Your Heart Rate? Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. For a list of other foods low in lectins, click here. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. 0 g fat. The Japanese yam is unlike a sweet potato in its skin color and flesh. 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. KEY FACTS. Vitamin A also helps reduce the risk of eye infections. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. 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. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. 6. U.S. Department of Agriculture. 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. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Potassium fact sheet for health professionals. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Vitamin A fact sheet for health professionals. Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. Updated 2019. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. 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. Naturally low in fat and high in nutritional value, they are packed with health benefits. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Updated 2014. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Log In. Sweet potatoes are a good source of many beneficial phytonutrients. 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. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Digestive HealthFiber in PSP helps improve digestive health. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. 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]. Contains a low amount of risky components that may include sodium and sugars (0%/oz). The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. Your email address will not be published. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Boniato History. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Seasons . Change Food Share . The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Updated 2015. Comment * document.getElementById("comment").setAttribute( "id", "a328d2b894c7ae4b2a7cd6c0675c5068" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. You will often find serotonin included as an ingredient in antidepressants. Boniato in English means "sweet potato". Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Japanese sweet potatoes provide approximately 2 grams of protein. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. The anthocyanin content may vary according to the cultivar. but is for informational and educational purposes alone. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 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. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. SelfDecode is a personalized health report service, Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Tryptophan is the precursor of both serotonin and melatonin. 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. When raw it is possible for some tubers to have white streaks throughout, however these striations typically disappear and turn deeply purple colored when cooked. Thus, PSP can improve visual functions. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. The antioxidants exhibit anti-inflammatory properties too. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 4 g protein. FoodData Central. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. This delicious dish is flexible and serves 4. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. In Japan, it is known as beni-imo. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. 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. Percentages are based on a diet of 2000 calories a day. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Chan School of Public Health. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic.