A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. These cookies do not store any personal information. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Is your market carrying green dragon apples? Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. But opting out of some of these cookies may have an effect on your browsing experience. Diabetes superfoods. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. American College of Allergy, Asthma & Immunology. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. 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 Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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. 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. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Japanese sweet potatoes are rich in vitamins C and E. These potent antioxidants scavenge toxic free radicals and prevent the incidence of cancers in significant body organs. It prevents indigestion, gas, constipation, stomach ache, etc. Thus, PSP can improve visual functions. These cookies will be stored in your browser only with your consent. 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]. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Besides that, however, sweet potato strains have a very similar nutritional profile. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Eating a sweet potato might help you chase away the blues. 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). Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Sweet potatoes are a good source of many beneficial phytonutrients. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Components in Japanese Sweet Potato Tubers, Health Effects of Japanese Sweet Potatoes, Animal & Cell Research (Lacking Evidence), Japanese Sweet Potato as Part of the Lectin Avoidance Diet. 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. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. 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. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. 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. 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. 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. 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. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg 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 striking hue can add a colorful twist to the dish. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Japanese sweet potatoes provide approximately 2 grams of protein. 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. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. is a clickable link to peer-reviewed scientific studies. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Of all the vitamins, vitamin A is the one most closely associated with vision health. 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. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Required fields are marked *. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. We'll assume you're ok with this, but you can opt-out if you wish. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Read more: Which Sweet Potato Is the Healthiest? Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. or "How many meals a day should you eat?" The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. You also have the option to opt-out of these cookies. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. 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. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Its first known cultivation can be dated back to 50,000 BC. The flesh is dry, starchy and subtly sweet. 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The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Necessary cookies are absolutely essential for the website to function properly. Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. The antioxidants exhibit anti-inflammatory properties too. This website uses cookies to improve your experience while you navigate through the website. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. . How does this food fit into your daily goals? 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.
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