Of all the vitamins, vitamin A is the one most closely associated with vision health. They help control cholesterol levels. 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. 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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Align your health hacks with your genes for optimal health & cognitive function. Naturally low in fat and high in nutritional value, they are packed with health benefits. Because of this stabilization, they may play an important part in fighting diabetes and obesity. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). 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. It also helps regulate blood sugar levels. This delicious dish is flexible and serves 4. Sweet potato is native to the tropical regions of America. Nutrition Facts for Sweet Potatoes - myfooddata Published April 1, 2019. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. We also use third-party cookies that help us analyze and understand how you use this website. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. PSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. Updated 2019. Japanese sweet potatoes provide approximately 2 grams of protein. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. The striking hue can add a colorful twist to the dish. is a clickable link to peer-reviewed scientific studies. Biomed Res Int. Information is shared for educational purposes only. 9. Chan School of Public Health. She loves communicating science and empowering people to achieve their optimal health. In addition, retinol is crucial for fetal development. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). The purple yam (ube) is a starchy root vegetable that's a great source of carbs, potassium, and vitamin C. One cup (100 grams) of cooked ube provides the following ( 1 ): Calories: 140 Carbs:. The clearest benefit may be to people who struggle with constipation. Required fields are marked *. Copyright 2023 Leaf Group Ltd., all rights reserved. Fiber in PSP helps improve digestive health. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Some are firm, dry, and mealy, while others are soft and moist. 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. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. The flesh is dry, starchy and subtly sweet. Applications Vitamin E in Japanese sweet potatoes is also good for the health of your eyes and may reduce the risk of cataracts, according to a meta-analysis, published in Public Health Nutrition in 2015. Tryptophan is the precursor of both serotonin and melatonin. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. She is a strong advocate of integrating scientific knowledge and holistic medicine. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro - Healthline Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. 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 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. 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]. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. The antioxidants, vitamins A, C, E, zinc, etc. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. 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. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Japanese Yams Information and Facts - Specialty Produce About Food Exercise Apps Community Blog Premium. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. 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. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Read more: Why Potatoes With More Color Are Healthiest. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. What Nutrients Are in the Skins of Sweet Potatoes? Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. The USDA reports that the potatoes contain about 17 grams of starch. 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