Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. It prevents indigestion, gas, constipation, stomach ache, etc. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. In a study of 120 leukemia patients undergoing chemotherapy, eating 200 g of sweet potato per day prevented constipation and increased satisfaction with bowel movements [11]. KEY FACTS. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. At a dosage of 250 mg/kg, it stimulated the immune system function. 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. 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. 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. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. Japanese sweet potatoes provide approximately 2 grams of protein. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 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. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! 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". While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. FoodData Central. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Can eating too many carrots turn your skin orange?. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Align your health hacks with your genes for optimal health & cognitive function. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. 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. 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. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. 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The anthocyanin content may vary according to the cultivar. There are no saturated fats in sweet potatoes [1]. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. 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. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. It makes a healthy choice for diabetics. In Japan, it is known as. 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]. Published April 1, 2019. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. In Japan, it is known as beni-imo. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. None of these calories are provided by fat. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Log In. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Is a chef doing things with shaved fennel that are out of this world? SelfDecode is a personalized health report service, 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. 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. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. In addition, retinol is crucial for fetal development. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Carbs help fuel your brain, nervous system, cells and heart. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. Fiber in PSP helps improve digestive health. or "How many meals a day should you eat?" Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart.

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