As explained above, the antioxidants in PSP help prevent cardiovascular diseases. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. 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 Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. SelfDecode does not treat, diagnose or cure any conditions, Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Various types of sweet potatoes contain almost similar quantities of nutrients. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. 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). Vitamin A is known to help prevent dry eyes and night blindness. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Carbs help fuel your brain, nervous system, cells and heart. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Besides that, however, sweet potato strains have a very similar nutritional profile. We hope you enjoy this website. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. In Japan, it is known as. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Updated 2014. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Source: the University of Hawaiis Cancer Center. Copyright Nutrineat & Buzzle.com, Inc. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). 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. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Of course, creating an all-purple dish is even more dramatic. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. 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. How does this food fit into your daily goals? How does this food fit into your daily goals? This carbohydrate value comes from three sources: dietary fiber, sugars and starch. However, it refers to a specific type of sweet potato that is that is drier and less sweet than the varieties typical in the US. They are especially rich in coumarins [7]. 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. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Have you ever asked yourself, "How much weight can I lose in a month?" Log In. 8. . 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. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! 184 Cal. It prevents indigestion, gas, constipation, stomach ache, etc. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Lectins are proteins that bind to carbohydrates. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. This website uses cookies to improve your experience. Vitamin A also helps your body process and use iron properly. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. At a dosage of 250 mg/kg, it stimulated the immune system function. 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. 4. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. 3. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Daily Goals How does this food fit into your daily goals? 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. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. 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. We also use third-party cookies that help us analyze and understand how you use this website. American Diabetes Association: Explore: Complications, Diabetes Self-Management: Cooking Methods for Healthy Eating, Nutrients: The Effect of Dietary Glycaemic Index on Glycaemia in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Nutrients: A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. 1. 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. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Join for free! 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. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. National Institutes of Health Office of Dietary Supplements. 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. Our goal is to not have a single piece of inaccurate information on this website. 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. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. 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. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Biomed Res Int. They help control cholesterol levels. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Fiber is the part of food your body cannot digest. 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. There are no saturated fats in sweet potatoes [1]. The antioxidants exhibit anti-inflammatory properties too. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Its first known cultivation can be dated back to 50,000 BC. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. So they can be incorporated in the diet by weight watchers and diabetics.
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japanese purple sweet potato nutrition facts