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We'll assume you're ok with this, but you can opt-out if you wish. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. But opting out of some of these cookies may have an effect on your browsing experience. 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. 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. Percentages are based on a diet of 2000 calories a day. 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. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. The flesh is dry, starchy and subtly sweet. Of all the vitamins, vitamin A is the one most closely associated with vision health. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. The Okinawan people eat both in abundance [2]. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Japanese Japanese - Purple Sweet Potatoes . The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Ana has many years of experience in clinical research and health advising. In Japan, it is known as. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. How does this food fit into your daily goals? The red-skin sweet potatoes are no different in nutrition. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Various types of sweet potatoes contain almost similar quantities of nutrients. 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. 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. All of our content is written by scientists and people with a strong science background. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Berkeley Wellness. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Today, there are over 400 strains of sweet potato grown around the world. 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. The antioxidants exhibit anti-inflammatory properties too. . The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. In addition, retinol is crucial for fetal development. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 184 Cal. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. 4 g protein. U.S. Department of Agriculture. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. 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. It prevents indigestion, gas, constipation, stomach ache, etc. which enables users to obtain detailed information and reports based on their genome. 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. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. So they can be incorporated in the diet by weight watchers and diabetics. Vitamin A also helps reduce the risk of eye infections. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 7. Phytosterols are a cholesterol-like molecule found in plant cells. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. 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. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. National Institutes of Health Office of Dietary Supplements. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. The phytonutrients associated with different colors in sweet potato do have different health properties. It makes a healthy choice for diabetics. 0 g fat. Vitamin A fact sheet for health professionals. The anthocyanin content may vary according to the cultivar. None of these calories are provided by fat. Thus, PSP can improve visual functions. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. In Japan, it is known as beni-imo. Of course, creating an all-purple dish is even more dramatic. There are no saturated fats in sweet potatoes [1]. All make a sweeter, moister alternative to plain white potatoes. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. For a list of other foods low in lectins, click here. Japanese Purple Sweet potatoes are available in the fall and winter. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Your email address will not be published. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Log In. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. It also helps regulate blood sugar levels. Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition. Some are firm, dry, and mealy, while others are soft and moist. It prevents indigestion, gas, constipation, stomach ache, etc. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Phytonutrients 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. 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. Your blood vessels need magnesium to relax and to transport calcium and potassium. Is a chef doing things with shaved fennel that are out of this world? Boniato in English means "sweet potato". Many polyphenols work as antioxidants in the human body. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. SelfDecode is a personalized health report service, Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg 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]. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. The skin and flesh of these sweet potatoes have rich nutrition in them. 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 are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. 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]. 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. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Note that each number in parentheses [1, 2, 3, etc.] Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Ana received her MS in Pharmacy from the University of Belgrade. Lectins are proteins that bind to carbohydrates. They simply contain some compounds of interest to cancer researchers. Components in Japanese Sweet Potato Tubers, Health Effects of Japanese Sweet Potatoes, Animal & Cell Research (Lacking Evidence), Japanese Sweet Potato as Part of the Lectin Avoidance Diet. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Purple sweet potatoes have antioxidant protection. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Updated 2014. Join for free! You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. 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. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Serving Size : 1 Bag. You also have the option to opt-out of these cookies. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. We hope you enjoy this website. or "How many meals a day should you eat?" The striking hue can add a colorful twist to the dish. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Jonathan Ritter, PharmD, PhD (Pharmacology). The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. PSP can help control diabetes by improving blood sugar regulation and insulin production. Eating a sweet potato might help you chase away the blues. Tryptophan is the precursor of both serotonin and melatonin. . These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Your body converts the beta carotene it receives from foods into vitamin A. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Chan School of Public Health. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Besides that, however, sweet potato strains have a very similar nutritional profile. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. 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. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. You need protein to build tissue including bones, muscles and skin. Our goal is to not have a single piece of inaccurate information on this website. Read more: Potato vs. Sweet Potato Nutrition. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. American College of Allergy, Asthma & Immunology. 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. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. 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 Carbs help fuel your brain, nervous system, cells and heart. Its first known cultivation can be dated back to 50,000 BC. Continue boiling until soft (easily pierced by a fork), and then drain. Their natural sweetness also means they can be used in pies and a range of other baked desserts. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Change Food Share . Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Read more: Which Sweet Potato Is the Healthiest? Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. 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UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. It also helps regulate blood sugar levels. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. The GI of a peeled sweet potato, boiled, is low at 46. 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.
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