Many polyphenols work as antioxidants in the human body. It is mandatory to procure user consent prior to running these cookies on your website. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. J Nutr Metab. It prevents indigestion, gas, constipation, stomach ache, etc. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Yams Recipes Cultivation Flavor These cookies will be stored in your browser only with your consent. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. 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. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. In addition, retinol is crucial for fetal development. National Institutes of Health Office of Dietary Supplements. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. There exist several varieties of the root vegetable sweet potato (, ). According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. 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. Continue boiling until soft (easily pierced by a fork), and then drain. These fat-soluble antioxidant carotenoids. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Fiber is filling, without adding significant calories. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Sweet potatoes are a good source of many beneficial phytonutrients. So they can be incorporated in the diet by weight watchers and diabetics. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). 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. That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. This website uses cookies to improve your experience. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Read more: Which Sweet Potato Is the Healthiest? Carbs help fuel your brain, nervous system, cells and heart. 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. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. They simply contain some compounds of interest to cancer researchers. 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. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! AfricanSpecialties Yams West African Coco, Dragon Fruit Vietnamese White Dragon Fruit, Eggplant Green Green Baby Indian Eggplant, Fresh Origins Microflowers Valentines Hearts, Fresh Origins Origins Flowers Arugula Blossoms, Fresh Origins Origins Flowers Basil Blossoms, Fresh Origins Origins Flowers Broccoli Flowers, Fresh Origins Origins Flowers Bud Pineapple, Fresh Origins Origins Flowers Buzz Button, Fresh Origins Origins Flowers Buzz Buttons, Fresh Origins Origins Flowers Chocolate Bellflower, Fresh Origins Origins Flowers Fennel Blossom, Fresh Origins Origins Flowers Firestix Mix, Fresh Origins Origins Flowers Fuchsia Mix, Fresh Origins Origins Flowers Hanaho Flowers, Fresh Origins Origins Flowers Micro Blend, Fresh Origins Origins Flowers Micro Dianthus MicroFlowers, Fresh Origins Origins Flowers Micro Fuchsia, Fresh Origins Origins Flowers Micro Jasmine, Fresh Origins Origins Flowers Micro Lavender, Fresh Origins Origins Flowers Micro Marigold Florets, Fresh Origins Origins Flowers Micro Marigold, Fresh Origins Origins Flowers Micro Orchid, Fresh Origins Origins Flowers Micro Pepper Mix, Fresh Origins Origins Flowers Micro Radish, Fresh Origins Origins Flowers Micro Star, Fresh Origins Origins Flowers Micro Sun Daisy, Fresh Origins Origins Flowers Micro White Mum, Fresh Origins Origins Flowers Micro White Rose, Fresh Origins Origins Flowers Mint Blossom, Fresh Origins Origins Flowers Pansy Purple, Fresh Origins Origins Flowers Rose Little Red Corvette, Fresh Origins Origins Flowers Sage Monet Pink, Fresh Origins Origins Flowers Thyme Blossoms, Fresh Origins Origins Flowers Viola Yellow, Fresh Origins Origins HerbTops Mint Peppermint, Fresh Origins Origins HerbTops Mint Spearmint, Fresh Origins Origins Leaf Amaranth Giant, Fresh Origins Origins Leaf Begonia Angelwing, Fresh Origins Origins Leaf Endive Violet Flash, Fresh Origins Origins Leaf Mushroom 50 ct, Fresh Origins Origins Leaf Nasturtium Leaves, Fresh Origins Origins Leaf Purple Butterfly Sorrel, Fresh Origins Origins Leaf Sunset Geranium, Fresh Origins Origins Micro Arugula Sylvetta, Fresh Origins Origins Micro Basil Cinnamon, Fresh Origins Origins Micro Basil Italian, Fresh Origins Origins Micro Beet Bulls Blood, Fresh Origins Origins Micro Cabbage Chinese, Fresh Origins Origins Micro Carrot Fern Leaf, Fresh Origins Origins Micro Celery Feather Leaf, Fresh Origins Origins Micro Hearts on Fire, Fresh Origins Origins Micro Kohlrabi Purple, Fresh Origins Origins Micro Leaf Shiso Bicolor, Fresh Origins Origins Micro Mint Lavender, Fresh Origins Origins Micro Mint Pineapple Tops, Fresh Origins Origins Micro Mix Antioxidant, Fresh Origins Origins Micro Mix Fines Herbes, Fresh Origins Origins Micro Mix Intensity, Fresh Origins Origins Micro Mix Lett. 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. Food allergy. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. While Japanese sweet potato is considered safe to eat as food, it should never be used in place of something your doctor recommends or prescribes. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. So they can be incorporated in the diet by weight watchers and diabetics. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. 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. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Table 1: Nutrition facts per medium (171-gram) cooked purple sweet potato Vitamins Vitamin A RAE: 183% of the daily value Vitamin C: 38% DV Vitamin B6: 29% DV Thiamin (B1): 18% DV Vitamin E: 7% DV Niacin (B3): 6% DV Riboflavin (B2): 5% DV Folate: 3% DV RAE = retinol activity equivalents Minerals Potassium: 17% DV Zinc: 9% DV Magnesium: 7% DV 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. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Contains a low amount of risky components that may include sodium and sugars (0%/oz). It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. 5. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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 little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 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. Use a fork to pierce five sets of holes throughout each sweet potato. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. PSP can help control diabetes by improving blood sugar regulation and insulin production. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. The Okinawan people eat both in abundance [2]. Percentages are based on a diet of 2000 calories a day. 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. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. 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 ]. The anthocyanin content may vary according to the cultivar. There is also lau lau, which is pork wrapped in ti leaves, as well as poi, which is a favorite food often eaten with meats like chicken or fish. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. The red-skin sweet potatoes are no different in nutrition. . It also helps regulate blood sugar levels. Can eating too many carrots turn your skin orange?. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. 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. They help control cholesterol levels. The GI of a peeled sweet potato, boiled, is low at 46. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Vitamin A fact sheet for health professionals. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. The striking hue can add a colorful twist to the dish. 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. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Naturally low in fat and high in nutritional value, they are packed with health benefits. 4. None of these calories are provided by fat. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Phytosterols are a cholesterol-like molecule found in plant cells. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. Jonathan Ritter, PharmD, PhD (Pharmacology). Sweet potatoes are only distantly related to potatoes. 9. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Sweet potato may help with constipation. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. The clearest benefit may be to people who struggle with constipation. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Japanese sweet potatoes are available in the produce aisle of most grocery stores. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. However, the studies listed below should not be interpreted as supportive of any health benefit. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. 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. All make a sweeter, moister alternative to plain white potatoes. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. 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. Updated 2015. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants.
Amy Coveno Wmur,
Robert Kelly Jr Obituary,
Articles J
