J Nutr Metab. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Updated 2015. The striking hue can add a colorful twist to the dish. 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. 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. 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. We'll assume you're ok with this, but you can opt-out if you wish. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! This carbohydrate value comes from three sources: dietary fiber, sugars and starch. or "How many meals a day should you eat?" So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Which Sweet Potato Is the Healthiest? | livestrong All make a sweeter, moister alternative to plain white potatoes. Percentages are based on a diet of 2000 calories a day. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. This makes it a healthy food choice for diabetics [1]. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Eating a sweet potato might help you chase away the blues. 9. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Source: the University of Hawaiis Cancer Center. They help control cholesterol levels. Some are firm, dry, and mealy, while others are soft and moist. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Purple sweet potato Nutrition Facts & Calories - Inlivo 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]. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Published April 1, 2019. These cookies do not store any personal information. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. . According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Read more: Potato vs. Sweet Potato Nutrition. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. 8. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. 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. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Fiber is the part of food your body cannot digest. Food allergy. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. Have you ever asked yourself, "How much weight can I lose in a month?" Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. 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. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . 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 ]. Lectins are proteins that bind to carbohydrates. 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. Harvard T.H. The Okinawan people eat both in abundance [2]. 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 Potato, Purple Skin, White Flesh - MyFitnessPal Today, there are over 400 strains of sweet potato grown around the world. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. 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. Copyright 2023 Leaf Group Ltd., all rights reserved. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. A plus sign next to the number [1+, 2+, etc] means that the information is found within the full scientific study rather than the abstract. others know about unique flavors that are around them. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Sweet potatoes are only distantly related to potatoes. 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. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Sweet potato 26% 71% Protein: 1.5 g Fats: 0.2 g Carbs: 26.46 g Water: 70.64 g Other: 1.2 g 2% 21% 76% Protein: 2.01 g Fats: 0.15 g Carbs: 20.71 g Water: 75.78 g Other: 1.35 g Contains more Fats +33.3% Contains more Carbs +27.8% Contains more Protein +34% Contains more Other +12.5% Equal in Water - 75.78 Fat Type Comparison The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. 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. 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. 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. Your body converts the beta carotene it receives from foods into vitamin A. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. The amounts, per potato, are as follows: Potassium : 940 milligrams Calcium : 80 milligrams Magnesium : 50 milligrams Phosphorus : 92 milligrams Iron : 1.4 milligrams Copper : 0.36 milligram Manganese : 0.88 milligram KEY FACTS. 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Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat [16]. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Japanese sweet potato Nutrition Facts - Eat This Much Contains a low amount of risky components that may include sodium and sugars (0%/oz). As per need, DHEA gets converted into estrogen, progesterone, or testosterone. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Updated 2019. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. While Boniato is quite popular in South Florida, this kind of sweet potato originated . The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed.