So they can be incorporated in the diet by weight watchers and diabetics. Updated 2014. In Japan, it is known as. 4. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Phytosterols are a cholesterol-like molecule found in plant cells. 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. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Japanese Japanese - Purple Sweet Potatoes . Sweet potatoes are a good source of many beneficial phytonutrients. All make a sweeter, moister alternative to plain white potatoes. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Sweet potatoes contain no fat, saturated fat or cholesterol. How does this food fit into your daily goals? Low Glycemic IndexOkinawan potatoes come with a low glycemic index. 5. We believe that the most accurate information is found directly in the scientific source. Updated 2019. The GI of a peeled sweet potato, boiled, is low at 46. 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Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. Phytonutrients A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. She loves communicating science and empowering people to achieve their optimal health. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. 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. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Copyright Nutrineat & Buzzle.com, Inc. 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. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Potassium fact sheet for health professionals. Japanese sweet potatoes are available in the produce aisle of most grocery stores. 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. The following purported benefits are only supported by limited, low-quality clinical studies. Boniato History. 7. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Carbs help fuel your brain, nervous system, cells and heart. Sweet potato is native to the tropical regions of America. Sign Up. Jonathan Ritter, PharmD, PhD (Pharmacology). Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Ana received her MS in Pharmacy from the University of Belgrade. Vitamin A also helps your body process and use iron properly. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. It prevents indigestion, gas, constipation, stomach ache, etc. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. 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. National Institutes of Health Office of Dietary Supplements. Percentages are based on a diet of 2000 calories a day. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. 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. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. 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. Information is shared for educational purposes only. 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. About Food Exercise Apps Community Blog Premium. Published April 1, 2019. The striking hue can add a colorful twist to the dish. Have you ever asked yourself, "How much weight can I lose in a month?" Talk to your doctor to develop strategies to address any health concerns you may have [1]. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family.