Other purple foods include ulu (breadfruit), mangos, and some . Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. The antioxidants, vitamins A, C, E, zinc, etc. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Fiber is filling, without adding significant calories. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. As PSP is rich in potassium, it helps regulate blood pressure. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? What Nutrients Are in the Skins of Sweet Potatoes? All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. 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. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Vitamin A also helps your body process and use iron properly. 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. How does this food fit into your daily goals? Prefer mashed for your starches? I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. 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. Berkeley Wellness. PSP cultivars are unusually high in antioxidants. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. The following purported benefits are only supported by limited, low-quality clinical studies. J Nutr Metab. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Can Vitamins Help to Slow Down Your Heart Rate? Align your health hacks with your genes for optimal health & cognitive function. But a baked sweet potato has a GI of 94. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. 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.. 5. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). KEY FACTS. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Anthocyanins in purple sweet potatoes have memory-enhancing effects. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 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. This delicious dish is flexible and serves 4. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. but is for informational and educational purposes alone. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. Sweet potatoes, as a group, prefer hot, humid climates. Talk to your doctor to develop strategies to address any health concerns you may have [1]. 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. 3. 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Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. In addition, retinol is crucial for fetal development. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. PSP can help control diabetes by improving blood sugar regulation and insulin production. Required fields are marked *. PSP can help control diabetes by improving blood sugar regulation and insulin production. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. 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. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Kerns studied English literature and neurology at UC Davis. Their natural sweetness also means they can be used in pies and a range of other baked desserts. 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. In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. As PSP is rich in potassium, it helps regulate blood pressure. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Your blood vessels need magnesium to relax and to transport calcium and potassium. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. She is a strong advocate of integrating scientific knowledge and holistic medicine. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Health Benefits 1. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Updated 2015. 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 antioxidants exhibit anti-inflammatory properties too. Sweet potato is native to the tropical regions of America. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Note that each number in parentheses [1, 2, 3, etc.] 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. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. 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. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Boniato in English means "sweet potato". Of course, creating an all-purple dish is even more dramatic. Sweet potatoes are only distantly related to potatoes. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. Sweet Recipes Cultivation Flavor Nutrition Storage Sweet Amorgos Island Beauregard Boniato Cilembu Covington Gold Austrailian Gorojima Hannah Japanese Japanese Purple Mississippi Murasaki Naruto Kintoki O'Henry Satsuma-imo Stokes Purple Tahitian West African White Yellow West African. Eating a sweet potato might help you chase away the blues. Craving something sweet but healthy in the morning? 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. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. 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 You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal National Institutes of Health Office of Dietary Supplements. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. 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. The combination of the three minerals contributes to lessening your chance of developing hypertension.. In addition, there was a decrease in insulin resistance. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed 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]. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Soluble fiber helps stabilize blood sugar and cholesterol levels. U.S. Department of Agriculture. 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. They are especially rich in coumarins [7]. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Updated 2019. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. 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. Continue boiling until soft (easily pierced by a fork), and then drain. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. So they can be incorporated in the diet by weight watchers and diabetics. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Fiber is the part of food your body cannot digest. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. The Japanese yam is unlike a sweet potato in its skin color and flesh. 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. The skin and flesh of these sweet potatoes have rich nutrition in them. They simply contain some compounds of interest to cancer researchers. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. So they can be incorporated in the diet by weight watchers and diabetics. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 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.