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). Copyright © 2020 and You may store purple sweet potatoes the same way you store regular potatoes: in a cool, dry place. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Fiber is filling, without adding significant calories. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for diabetics. The GI of a peeled sweet potato, boiled, is low at 46. The more cooking and processing the potato goes through, the higher the glycemic index. Join SelfHacked today and start the journey of improving your life. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Joe Cohen won the genetic lottery of bad genes. in Nutrition and Dietetics. 3 %1 gProtein. At a dosage of 250 mg/kg, it stimulated the immune system function. Sweet potato may help with constipation. 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. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. With Okinawan sweet potatoes in abundance this time of year, they make the perfect addition to your Thanksgiving meal. In the trial, overweight participants were given a plant-based high-carb, low-fat, low GI diet. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. In mice and rats, purple sweet potato extract supplementation for 4 to 16 weeks reduced both total body weight and body fat after being fed a high-fat diet [27, 28]. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Space them out on a baking sheet (preferably parchment-lined). Privacy Policy Daily Goals. This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic [15]. Log In. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health – What Does the Evidence Tell Us? We do not aim to diagnose, treat, cure or prevent any illness or disease. Today, there are over 400 strains of sweet potato grown around the world. Incidentally, yams and sweet potatoes are different. 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. Vitamin A also helps reduce the risk of eye infections. SelfDecode’s personalized DNA reports can tell you which vitamins and mineral deficiencies you’re susceptible to, and which foods to consume to prevent these deficiencies. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Oriental sweet potato, referred to as Japanese yam, is a healthy addition to your diet due to the nutrition it offers, especially vitamins B, C and E and potassium. Aliphatic alcohols and α-tocopherol were also found in smaller amounts [9]. Sweet potatoes are rich in antioxidants, the more intense the color, it has more antioxidants, choose colorful sweet potatoes for consumption, especially the purple and red. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Vitamin A is known to help prevent dry eyes and night blindness. Generic Generic - Japanese Purple Sweet Potato. LIVESTRONG.com may earn compensation through affiliate links in this story. Personalized health review for Trader Joe's Murasaki Sweet Potatoes: 120 calories, nutrition grade (N/A), problematic ingredients, and more. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Despite their Louisiana roots, Murasaki sweet potatoes are primarily grown in California. It is caused by they prefer to consume white potatoes. Besides that, however, sweet potato strains have a very similar nutritional profile. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. 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. Chan School of Public Health. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. In addition, there was a decrease in insulin resistance. Campesterol was the second most abundant. With his passion for a healthy lifestyle and the desire to help others benefit from proper nutrition and natural remedies, Gordon accepted the international position with CARICOM Regional Food and Nutrition in the Caribbean and moved to Barbados. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancer’s growth [17]. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Ana received her MS in Pharmacy from the University of Belgrade. Fiber is the part of food your body cannot digest. Purple potatoes have a lot of benefits for our health. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Required fields are marked *. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Today, they are widely grown in Hawaii and exported to the United States mainland where they are popular with Asian and Latin… The material appearing on LIVESTRONG.COM is for educational use only. 94 % 32g Carbs. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. This sweet potato variety has reddish-purple skin with a flesh that is actually white. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. Naturally low in fat and high in nutritional value, they are packed with health benefits. For a list of other foods low in lectins, click here. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Japanese sweet potatoes are flavorful, do not have any lectins, and are rated less inflammatory, which is great for those who have a lectin sensitivity. Japanese sweet potato contains 30 milligrams of tryptophan. The association suggests you aim for 4,700 milligrams of potassium a day for heart health. Note that each number in parentheses [1, 2, 3, etc.] The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. A plus sign next to the number “[1+, 2+, etc...]” means that the information is found within the full scientific study rather than the abstract. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Many people around the world eat sweet potatoes as a staple food without any ill effects. There are 155 calories in 100 grams of Japanese Sweet Potato. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Align your health hacks with your genes for optimal health & cognitive function. 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. Purple potatoes might not really popular and familiar for most of Indonesian. , says the Mayo Clinic transport calcium and potassium B vitamins: sweet potatoes, have higher! 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