Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Some are firm, dry, and mealy, while others are soft and moist. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Japanese Purple Sweet potatoes are available in the fall and winter. 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. The skin and flesh of these sweet potatoes have rich nutrition in them. Continue boiling until soft (easily pierced by a fork), and then drain. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. We've created informative articles that you can come back to again and again when you have questions or want to learn more! They simply contain some compounds of interest to cancer researchers. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Some are firm, dry, and mealy, while others are soft and moist. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Jonathan Ritter, PharmD, PhD (Pharmacology). We'll assume you're ok with this, but you can opt-out if you wish. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. 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. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture.
Japanese Sweet Potatoes Information, Recipes and Facts - Specialty Produce As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Updated 2015. The Okinawan people eat both in abundance [2]. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body.
Purple Japanese Sweet Potatoes Information and Facts Good source of fiber (12% of DV/100g). 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]. This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat [16]. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. 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. 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. Phytosterols are a cholesterol-like molecule found in plant cells. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years.
Purple Japanese Sweet Potatoes Information, Recipes and Facts There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Note that each number in parentheses [1, 2, 3, etc.] 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. Our goal is to not have a single piece of inaccurate information on this website.
Campesterol was the second most abundant. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Try using herbs or spices and a dollop of yogurt to add flavor instead. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits.
Purple sweet potato Nutrition Facts & Calories - Inlivo This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. 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. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Vitamin A fact sheet for health professionals. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Prefer mashed for your starches? or "How many meals a day should you eat?" 1.
5 Benefits of White Sweet Potato + Nutrition Facts & Recipes 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 So they can be incorporated in the diet by weight watchers and diabetics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream.
Taro vs Sweet potato - In-Depth Nutrition Comparison - Food Struct White Sweet Potato Nutrition. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. They help control cholesterol levels. Vitamin A also helps your body process and use iron properly. Nutrition Facts; Serving Size: 1 cup, cubes (133g . Various types of sweet potatoes contain almost similar quantities of nutrients. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 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.
11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. 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. 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. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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.. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). We believe that the most accurate information is found directly in the scientific source. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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 A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Thus, PSP can improve visual functions. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Sweet potatoes contain no fat, saturated fat or cholesterol. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories.
Nutritional Facts for Japanese Sweet Potato | livestrong Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet.
Okinawa Sweet Potato: Japan's Perfect Purple Superfood 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. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease.