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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. 3. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. 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. This delicious dish is flexible and serves 4. What Nutrients Are in the Skins of Sweet Potatoes? Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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.. We hope you enjoy this website. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Updated 2015. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. 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. The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. Read more: Sweet Potatoes and Weight Loss. American Diabetes Association. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. These cookies do not store any personal information. Nutritional Value Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. National Institutes of Health Office of Dietary Supplements. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Prefer mashed for your starches? In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. 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. Thus, PSP can improve visual functions. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Pinpoint your location annonymously through the Specialty Produce App and let Yellow and orange sweet potatoes have a higher content than the purple and white ones. In Japan, it is known as. Sweet potato is native to the tropical regions of America. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. 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. The GI of a peeled sweet potato, boiled, is low at 46. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. 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. 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. Craving something sweet but healthy in the morning? Published April 1, 2019. 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 You need protein to build tissue including bones, muscles and skin. University of California. Types of sweet potatoes. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. It is mandatory to procure user consent prior to running these cookies on your website. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Daily Goals How does this food fit into your daily goals? Table 1: Nutrition facts per medium (171-gram) cooked purple sweet potato Vitamins Vitamin A RAE: 183% of the daily value Vitamin C: 38% DV Vitamin B6: 29% DV Thiamin (B1): 18% DV Vitamin E: 7% DV Niacin (B3): 6% DV Riboflavin (B2): 5% DV Folate: 3% DV RAE = retinol activity equivalents Minerals Potassium: 17% DV Zinc: 9% DV Magnesium: 7% DV Some are firm, dry, and mealy, while others are soft and moist. 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. Chan School of Public Health, International Journal of Food Sciences and Nutrition. 8. Carbs are important for the production of energy needed for metabolic and physical processes. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. 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. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Some are firm, dry, and mealy, while others are soft and moist. Digestive HealthFiber in PSP helps improve digestive health. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Use a fork to pierce five sets of holes throughout each sweet potato. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 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're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. but is for informational and educational purposes alone. There exist several varieties of the root vegetable sweet potato (, ). Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. Their natural sweetness also means they can be used in pies and a range of other baked desserts. 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. 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. 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. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Campesterol was the second most abundant. I like to eat One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age.