How to Cook Purple Yams: Baked, Boiled or Roasted, University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes". Kerns studied English literature and neurology at UC Davis. Lectins are proteins that bind to carbohydrates. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. The red-skin sweet potatoes are no different in nutrition. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Seasons . 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. 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. 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. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Carbs help fuel your brain, nervous system, cells and heart. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. It prevents indigestion, gas, constipation, stomach ache, etc. Is your market carrying green dragon apples? PSP can help control diabetes by improving blood sugar regulation and insulin production. Because of this stabilization, they may play an important part in fighting diabetes and obesity. Harvard T.H. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. 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. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. 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. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. We also use third-party cookies that help us analyze and understand how you use this website. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Copyright Nutrineat & Buzzle.com, Inc. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. Soluble fiber helps stabilize blood sugar and cholesterol levels. Read more: Which Sweet Potato Is the Healthiest? Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. 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. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. The more cooking and processing the potato goes through, the higher the glycemic index. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. Types of sweet potatoes. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. 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. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Boniato in English means "sweet potato". The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. 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. She loves communicating science and empowering people to achieve their optimal health. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). What Nutrients Are in the Skins of Sweet Potatoes? 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. 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! 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. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. 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]. You will often find serotonin included as an ingredient in antidepressants. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Purple sweet potato benefits include their versatility. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. They help control cholesterol levels. Updated 2014. 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]. 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 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. They contain four times your daily value of vitamin A, half your daily value of vitamin C, as well as manganese, vitamin B6, copper, iron, dietary fiber, and potassium. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. which enables users to obtain detailed information and reports based on their genome. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Sign Up. 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 Sweet potatoes contain no fat, saturated fat or cholesterol. This website uses cookies to improve your experience. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. Eating a sweet potato might help you chase away the blues. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. The following purported benefits are only supported by limited, low-quality clinical studies. It prevents indigestion, gas, constipation, stomach ache, etc. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Is a chef doing things with shaved fennel that are out of this world? Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |, Mashed Purple Yams with Sesame Brown Butter. 9. Read more: Why Potatoes With More Color Are Healthiest. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. 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. At a dosage of 250 mg/kg, it stimulated the immune system function. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. In Japan, it is known as. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. All make a sweeter, moister alternative to plain white potatoes. We believe that the most accurate information is found directly in the scientific source. 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. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Serving Size : 1 Bag. 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 It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. 3. 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. You need protein to build tissue including bones, muscles and skin. 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. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. 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. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). 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 also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. 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. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. 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. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. 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. Boniato History. Information is shared for educational purposes only. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. KEY FACTS. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. The GI of a peeled sweet potato, boiled, is low at 46. 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]. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Cleveland Clinic. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. 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. Daily Goals How does this food fit into your daily goals? If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. 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. Your body converts the beta carotene it receives from foods into vitamin A. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. J Nutr Metab. Japanese sweet potatoes are flavorful, do not have any lectins, and are rated less inflammatory, which is great for those who have a lectin sensitivity. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Tryptophan is the precursor of both serotonin and melatonin. Nutrition Facts; Serving Size: 1 cup, cubes (133g . A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Have you ever asked yourself, "How much weight can I lose in a month?" Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Japanese Japanese - Purple Sweet Potatoes . Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. However, the studies listed below should not be interpreted as supportive of any health benefit. This delicious dish is flexible and serves 4. Today, there are over 400 strains of sweet potato grown around the world. 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. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. National Institutes of Health Office of Dietary Supplements. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. 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So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Required fields are marked *. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Naturally low in fat and high in nutritional value, they are packed with health benefits. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Diabetes superfoods. Sweet potato may help with constipation. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Updated February 14, 2020. The antioxidants exhibit anti-inflammatory properties too. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. 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.. 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. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no 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]. 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. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. 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. 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. Fiber is filling, without adding significant calories. Have you ever asked yourself, "How much weight can I lose in a month?" Its first known cultivation can be dated back to 50,000 BC. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. 184 Cal. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. The phytonutrients associated with different colors in sweet potato do have different health properties. White Sweet Potato Nutrition. 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. 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. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Yams Recipes Cultivation Flavor The Japanese yam is unlike a sweet potato in its skin color and flesh. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Good source of fiber (12% of DV/100g). Japanese Purple Sweet potatoes are available in the fall and winter. Chan School of Public Health, International Journal of Food Sciences and Nutrition. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Of all the vitamins, vitamin A is the one most closely associated with vision health. We'll assume you're ok with this, but you can opt-out if you wish. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Published April 1, 2019. 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. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes.