The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Updated 2015. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. Okinawan potatoes come with a low glycemic index. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Your email address will not be published. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Read more: Why Potatoes With More Color Are Healthiest. It is mandatory to procure user consent prior to running these cookies on your website. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. In Japan, it is known as beni-imo. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. 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]. Its first known cultivation can be dated back to 50,000 BC. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Japanese sweet potato contains 30 milligrams of tryptophan. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Diabetes superfoods. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Japanese sweet potatoes provide approximately 2 grams of protein. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. This makes it a healthy food choice for diabetics [1]. But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. This website uses cookies to improve your experience while you navigate through the website. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. 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. 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. The Okinawan people eat both in abundance [2]. 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. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Many polyphenols work as antioxidants in the human body. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. 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. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. These cookies will be stored in your browser only with your consent. 3. Carbs help fuel your brain, nervous system, cells and heart. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. 2. 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. Because of this stabilization, they may play an important part in fighting diabetes and obesity. 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. Pinpoint your location annonymously through the Specialty Produce App and let While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Sweet potatoes are a good source of many beneficial phytonutrients. 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. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Is a chef doing things with shaved fennel that are out of this world? Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Campesterol was the second most abundant. 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. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 2015;2015:768093. doi:10.1155/2015/768093. 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. 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.
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