You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Sweet potatoes contain no fat, saturated fat or cholesterol. Fiber is filling, without adding significant calories. 7. is a clickable link to peer-reviewed scientific studies. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Read more: Why Potatoes With More Color Are Healthiest. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. All of our content is written by scientists and people with a strong science background. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. 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. Change Food Share . 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. 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. 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. Berkeley Wellness. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Purple Japanese Sweet Potatoes Information, Recipes and Facts Percentages are based on a diet of 2000 calories a day. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. We believe that the most accurate information is found directly in the scientific source. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Eating a sweet potato might help you chase away the blues. Chan School of Public Health. Your body converts the beta carotene it receives from foods into vitamin A. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 2015;2015:768093. doi:10.1155/2015/768093. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Boniato in English means "sweet potato". Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat 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. 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. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). The antioxidants exhibit anti-inflammatory properties too. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Daily Goals How does this food fit into your daily goals? 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. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. You will often find serotonin included as an ingredient in antidepressants. 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. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. 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. 1. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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. . At a dosage of 250 mg/kg, it stimulated the immune system function. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. 5. It also helps regulate blood sugar levels. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. These fat-soluble antioxidant carotenoids. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 4 Health Benefits of Japanese Sweet Potato + Nutrition Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. We hope you enjoy this website. 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. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. This delicious dish is flexible and serves 4. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Okinawan potatoes come with a low glycemic index. Purple sweet potato Nutrition Facts & Calories - Inlivo Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. 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! In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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. It is mandatory to procure user consent prior to running these cookies on your website. Taro vs Sweet potato - In-Depth Nutrition Comparison - Food Struct 6. They help control cholesterol levels. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. others know about unique flavors that are around them. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. But a baked sweet potato has a GI of 94. Necessary cookies are absolutely essential for the website to function properly. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. 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. 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. 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. Vitamin A fact sheet for health professionals. Fiber in PSP helps improve digestive health. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato.