Your email address will not be published. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Japanese sweet potato contains 30 milligrams of tryptophan. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island Okinawa, where it was a staple in the local diet for centuries. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Use a fork to pierce five sets of holes throughout each sweet potato. Information is shared for educational purposes only. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. J Nutr Metab. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. In Japan, it is known as. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). The Japanese yam is unlike a sweet potato in its skin color and flesh. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Various types of sweet potatoes contain almost similar quantities of nutrients. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Some are firm, dry, and mealy, while others are soft and moist. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. 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. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. 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! All parts of Okinawan sweet potatoes exhibit antioxidant properties. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Vitamin A also helps your body process and use iron properly. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Many polyphenols work as antioxidants in the human body. This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. Some are firm, dry, and mealy, while others are soft and moist. It prevents indigestion, gas, constipation, stomach ache, etc. 9. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Its first known cultivation can be dated back to 50,000 BC. 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. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. 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. 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. However, the studies listed below should not be interpreted as supportive of any health benefit. Read more: Which Sweet Potato Is the Healthiest? 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. is a clickable link to peer-reviewed scientific studies. Jonathan Ritter, PharmD, PhD (Pharmacology). All of our content is written by scientists and people with a strong science background. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Prefer mashed for your starches? 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 ]. Updated 2019. National Institutes of Health Office of Dietary Supplements. While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine and serine in the largest amounts. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Berkeley Wellness. We've created informative articles that you can come back to again and again when you have questions or want to learn more! It is mandatory to procure user consent prior to running these cookies on your website. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. 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]. Updated 2014. 5. 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. Vitamin A fact sheet for health professionals. 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. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. Cleveland Clinic. 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. 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. Digestive HealthFiber in PSP helps improve digestive health. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. But a baked sweet potato has a GI of 94. 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 Food allergy. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Copyright Nutrineat & Buzzle.com, Inc. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. The following purported benefits are only supported by limited, low-quality clinical studies. 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. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Chan School of Public Health, International Journal of Food Sciences and Nutrition. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Updated 2015. 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. They help control cholesterol levels. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 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. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. 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. The flesh is dry, starchy and subtly sweet. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. This makes it a healthy food choice for diabetics [1]. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin.
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