Copyright Nutrineat & Buzzle.com, Inc. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. 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. 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. The following purported benefits are only supported by limited, low-quality clinical studies. Many polyphenols work as antioxidants in the human body. The Japanese yam is unlike a sweet potato in its skin color and flesh. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. They contain four times your daily value of vitamin A, half your daily value of vitamin C, as well as manganese, vitamin B6, copper, iron, dietary fiber, and potassium. 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. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. 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, as a group, prefer hot, humid climates. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. We've created informative articles that you can come back to again and again when you have questions or want to learn more! When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato. Sweet potatoes are a good source of many beneficial phytonutrients. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. 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. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. If you were to consider a medium-sized red skin potato, it will contain 150 calories with 0.14 oz (4 g) of protein, 0.11 oz (3 g) of fiber, and 1.12 oz (34 g) of carbohydrates. 3. Read more: Why Potatoes With More Color Are Healthiest. They are nutritious for humans and many types of animals. is a clickable link to peer-reviewed scientific studies. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. 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. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 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. Harvard T.H. 8. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Biomed Res Int. 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]. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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. 0 g fat. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Phytonutrients While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Sweet potatoes are only distantly related to potatoes. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. The flesh is dry, starchy and subtly sweet. Of course, creating an all-purple dish is even more dramatic. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. There are no saturated fats in sweet potatoes [1]. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. U.S. Department of Agriculture. 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. How does this food fit into your daily goals? Ana spent years working with patients who suffer from various mental health issues and chronic health problems. According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. Prefer mashed for your starches? Continue boiling until soft (easily pierced by a fork), and then drain. Read more: Potato vs. Sweet Potato Nutrition. Updated June 3, 2020. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Try using herbs or spices and a dollop of yogurt to add flavor instead. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. 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. 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. Cleveland Clinic. 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. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. As PSP is rich in potassium, it helps regulate blood pressure. All make a sweeter, moister alternative to plain white potatoes. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. 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. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. others know about unique flavors that are around them. The phytonutrients associated with different colors in sweet potato do have different health properties. Vitamin A also helps your body process and use iron properly. Many people around the world eat sweet potatoes as a staple food without any ill effects. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Health Benefits 1. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! Contains a low amount of risky components that may include sodium and sugars (0%/oz). At a dosage of 250 mg/kg, it stimulated the immune system function. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts.