Although lack of availability can put these a bit on the pricier side in most countries, the numerous benefits provided by them are worth the money. 4% 1.2g Protein. Some common varieties include Purple Peruvian, Purple Majesty, All Blue, Congo, Adirondack Blue, Purple Fiesta, and Vitelotte. Vitamin E in Japanese sweet potatoes also plays a role in maintaining healthy eyes and preventing cataracts according to studies. Disclaimer | Term of Use | Privacy Policy | Contact. The health benefits of this sweet potato are covered extensively in the popular book, The Okinawa Diet Plan: Get Leaner, Live Longer, and Never Feel Hungry. Popular, by Japanese sweet potatoes can be consumed in a number of ways. Having stiff arteries increases your risk of heart attack or stroke, as your vessels cant dilate as easily in response to changes in blood pressure (11). Disclaimer | Term of Use | Privacy Policy | Contact. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. History of Okinawan Purple Sweet Potato Plants. Asthma disease can not be cured completely, but we can prevent acids that often recur regularly consuming purple sweet potato. Get notified of new articles and receive useful guides direct to your inbox. Add the lid. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. They dont take any additional time to cook and add interest and a bright pop of color to your meals. Apart from purple yam, betacarotene can also be obtained from vegetables or fruits that have orange, green, yellow, and purple. Because of its impact on blood sugar is quite small, then this purple sweet potato is the best choice for people suffering from diabetes. Also good for skin and bone health. The way the processing of purple sweet potatoes boiled or steamed itselft, will be sweet but it will keep the calories. It is a unique colored sweet potato that is reddish purple inside, and the most consumed potato in Okinawa. Some of the compounds in purple potatoes may slow the growth of or even kill certain cancer cells. Top potatoes with cinnamon, a small drizzle of maple syrup, a dash of lemon or lime juice, hot sauce, barbeque sauce, salsa (especially fruity ones), chili powder, or miso. All daily values have been calculated using this data and the FDAs published daily values (3). The recommended dosage for fibre for an average adult is around 22.4 grams to 33.6 grams daily and these Japanese sweet potatoes, which are rich in fibre, can supply an adequate amount of it to your body. In fact, they have two to three times more antioxidant activity than white or yellow potatoes (7). Bring the water to a boil, then turn down to simmer. Last Updated on March 13, 2022 by Michael Joseph. In addition, sweet potatoes have abundant amount of fiber. The Beni Imo. These nutrients work on providing you with healthy skin, boost collagen production, and are also beneficial for your hair and nails as well. Sweet potatoes are a rich source of cancer-fighting antioxidants, especially in their skin. Japanese sweet potatoes have loads of nutrients that are beneficial for your skin such as Vitamin A, Vitamin C, Vitamin E, biotin, and niacin. Compared with regular potatoes, they have a lower glycemic index and may be better for your blood sugar. 20th October 2022, 7:07 pm, by Thiamine (0.22 mg)- It helps in maintaining the health of your nervous system. Find out all the benefits of eating Japanese sweet potatoes here! Many of their health benefits, including those related to blood pressure and cancer protection, stem from their content of anthocyanins important antioxidants that are abundant in these colorful potatoes. What is the difference between sweet potato and Japanese sweet potato? Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. Serving Size: 1 g. 132 Cal. It also helps in thinning out the cell walls of the vegetable, which makes sure that all the nutrients are absorbed into your body effectively. In addition to their high level of fiber, the high level of antioxidants in purple sweet potatoes has been linked to growth in healthy gut bacteria, according to some test-tube studies . As the name suggests, they originated in Japan and are traditionally grown in Okinawa. Increasing Immune Body Japanese yam contains immune system boosting properties that are very important to maintain body condition. . 24. There are two ways to answer this question. This intake level was equivalent to 234 mg of anthocyanin per day. These help in preventing and delaying chronic eye disorders such as cataracts and macular degeneration. Japanese purple sweet potatoes are used in a variety of culinary applications including desserts and snack foods and are valued for their sweet flavor and high antioxidant content. Japanese sweet potatoes are healthy like regular potatoes but they have a higher nutrient content. Read less. If you are someone suffering from bowel issues such as constipation, Hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders, your body might require an adequate amount of fibre. Longer, high-quality randomized controlled trials in this area are necessary to provide more clarity. Description/Taste. Serve with the additional butter herb sauce and finish with some flaky sea salt. Switch to the light mode that's kinder on your eyes at day time. Brush the dough with egg wash and sprinkle with some sesame seeds on top. Track macros, calories, and more with MyFitnessPal. Nutrient Content: Japanese sweet potatoes are packed with tons of vitamins and minerals such as thiamine, riboflavin, niacin, biotin, Vitamin B6, Vitamin C, Vitamin E, magnesium, potassium, copper, etc. Regarding the taste, it is slightly sweeter than regular sweet potato varieties. Make sure the place is cool, dry and dark. The fiber content of potatoes varies slightly depending on the cooking method, but mostly depending on whether you eat the skin. Japanese sweet potato fries. Instead, diabetics can take advantage of this purple sweet potato. Preheat oven at 190 C (top and bottom heat) or 170C (fan-forced) for 10 - 15 minutes. Get the best viral stories straight into your inbox! As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Various kinds of healthy foods we can make from purple yam. It is white on the interior and has a purple exterior. Eating purple potatoes can boost your antioxidant intake and reduce inflammation. 0%--Fat. The following is a comprehensive purple potato nutrition chart with information for a medium raw potato, or 213 g of the vegetable . Bake for 25-30 minutes, or until tender. Daily Goals How does this food fit into your daily goals? The tuber may be slightly curved, and both ends taper to a slender point. Use them to make mashed or baked potatoes and add your favorite toppings for a side dish that everyone will want to try. Japanese sweet potatoes [] Japanese Purple: Brazilian: Carolina Ruby: Korean Purple: Dingess: Covington: Mokuau: . If you like them crispy like fries, slice them into wedges, toss them with olive oil, minced garlic, and rosemary, and roast them at 400F (204C) for about 20 minutes or until theyre tender. Fill the pot with enough water to just come underneath the potatoes. Sweet potatoes are a great choice for both the dog and the owner because they are a healthy snack as well as a source of vitamins and minerals . It helps in controlling your food intake and reducing the tendency to overeat. In addition, sweet potatoes have abundant amount of fiber. Purple sweet potatoes can supply vitamin C needed by the body because in the sweet potatoes can meet up to 66% of our daily vitamin C requirement. In addition, the content of selenium and iodine in purple sweet potatoes is 20 times higher when compared with other types of yams. The content of lysine, Cu, Mg, Zn, and K in purple yam averaged 20%. 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. However, now purple sweet potatoes have gone up the classroom. Both play a role in maintaining digestion and the process in the gastrointestinal tract remains good. They tend to have healthier skin than most of the world population and the average life expectancy is one of the highest in the world. Inflammation is a normal reaction to various infections or injuries, but prolonged or "chronic" inflammation is a problem. There are many health benefits of Japanese Sweet potato. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. In fact, the polyphenol compounds in purple potatoes and many other foods work to reduce blood pressure in a way similar to that of some types of blood-pressure-lowering medications known as angiotensin-converting-enzyme (ACE) inhibitors (12). What is the content in purple sweet potato that can induce digestion? These potatoes are also a great source of manganese, phosphorus, magnesium, copper, iron, calcium, zinc, selenium, vitamin K, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, choline, and betaine. So which sweet potato is better, the regular sweet potato or Japanese sweet potato? Day 15 blood pressure was significantly lower than pre-study. Check out our japanese purple sweet potato plants selection for the very best in unique or custom, handmade pieces from our shops. Potatoes often get a bad rap because of their high starch content, but they contain many other important nutrients and can be a very healthy addition to your diet (1). This article reviews the main differences between sweet and regular potatoes and provides, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. Japanese sweet potatoes are a healthy source of nutrients. Our website services, content, and products are for informational purposes only. And if we consume sweet potatoes along with the skin it can give more fiber when compared to one serving of oatmeal. It is said to wipe out a majority of the antioxidants, up to two-third of it and also causes the vitamin levels of the vegetable to drop. While the flavor is not entirely different from orange sweet potatoes, the purple variety has a unique taste. I love regular old sweet potatoes a lot, so the price difference may not be worth it for these, but they are still a great option for some added color and sweetness to any dish. These purple sweet potatoes have plenty of other nutritional benefits too. Japanese sweet potatoes are packed with beta-carotene which will be converted to Vitamin A by your body. 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. Purple potatoes are especially rich in polyphenol antioxidants called anthocyanins. Aside from this, their outer skin, shape, and overall appearance look relatively similar to orange-fleshed sweet potatoes. Home Food & Bevarages Fruits 15 Health Benefits of Sweet Purple Potatoes Just Revealed. And beta-carotene that has been converted into vitamn A provides 200% of the bodys vitamin A requirement in one day. Purple Sweet Potatoes Nutrition and Benefits We've already established that the pigment in purple sweet potatoes comes from an antioxidant. Purple sweet potatoes have 2.5 times more antioxidants (anthocyanins) than their orange-fleshed . While the content of vitamins B, C, A, and calcium and potassium can relieve stomach inflammation due to its anti-inflammatory effects. 2005-2022 Healthline Media a Red Ventures Company. The purple color pigment that gives the color of the purple sweet potato is called anthocyanin. It was picked up by European explorers sometime between 1492 and 1605 and carried to Asia. 1.4 grams protein. Another study in men who ate 5.3 ounces (150 grams) of different colored potatoes each day for 6 weeks observed that the purple potato group had lower levels of inflammatory markers and markers of DNA damage, compared with the white potato group (10). You can unsubscribe at any time. The flesh is vibrant purple with whie and violet striations and is firm with a low moisture content that allows for a drier . Enjoy plain, or topped with non-dairy yogurt, agave, cinnamon, nutmeg or your favorite vegan sweet potato toppings. polyphenolic compounds like caffeic acid, scopolin, chlorogenic acid, and ferulic acid. 6.5 milligrams vitamin C (11 percent DV) 341 milligrams potassium (10 percent DV) 0.1 milligrams vitamin B6 (6 percent DV) The rich fiber content improves your bowel movement and makes you feel full thus preventing obesity and heart diseases. The study recruited 40 Caucasian participants aged 40 and 70 who were otherwise healthy aside from having borderline hepatitis. Each participant was asked to consume a purple sweet potato beverage (177 mg anthocyanins) three times per day for eight weeks. Purple yams, in fact, are safe to eat for dogs. A comparison study in humans found that purple potatoes have a GI of 77, yellow potatoes have a GI of 81, and white potatoes have a GI of 93 (5). Currently, purple sweet potatoes can not only be processed into traditional snacks only, but also made into more modern foods such as purple sweet potato pudding, purple yam rice, and purple sweet potato brownies. . This article examines purple sweet potatoes, their nutritional values, and potential benefits. Wondering are Japanese sweet potatoes healthy? - Roasting: Preheat oven to 425 degrees F. Cut sweet potatoes into desired shape and place on a baking . 5 Purple purple with antioxidant activity 2.5 times higher than with various types of blueberries can certainly control the cancer cells in the body. This article reviews the benefits of purple, Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates. Manganese: They are essential in the proper functioning of many bodily functions such as blood clotting, reducing inflammation, bone formation, metabolising cholesterol, glucose, amino acids and carbohydrates. If you cannot get hold of these in your local market you can also find them converted into confectioneries, sweets, noodles etc. 15 Health Benefits of Sweet Purple Potatoes Just Revealed, Pass quality checked by advisor, read our quality control guidelance for more info, 15 Sweet Potato Benefits for Weight Loss Recent Research, 10 Nutritious Health Benefits of Potato Starch and Its Cautions, 11 Top Health Benefits of Eating Purple Potatoes, 12 Health Benefits of Green Potatoes You Never Know, 16 Health Benefits of Eating Irish Potatoes and How to Cook It, 6 Surprising Health Benefits of Black Sesame Seeds Youve Never Known Before, Enjoy these 8 Health Benefits of Juniper Berries, Taste these 7 Super Benefits of Maqui Berry, 6 Incredible Health Benefits of Hawthorn Berry, Top 5 Health Benefits of Consuming Kakadu Plum. Also read:Health Benefits of Sweet Purple Potatoes. health benefits of Purple Sweet Potatoes Purple sweet potatoes are low in calories at just around 50 calories per potato. From the physical appearance, Japanese yam has a longer or oval shape resembling cassava and a sweeter taste. Due to the complex starch content, vitamins, minerals and healthy proteins in these tubers, the Japanese yams are easier to digest to provide a lot of energy and massive development that is good for those of you who want to gain weight or recover from illness and experience drastic weight loss. Japanese sweet potatoes are packed with vitamins, antioxidants, minerals and more. Eating purple potatoes can boost your antioxidant intake and reduce inflammation. The many benefits of purple potatoes include their ability to prevent blood clots, improve digestive function, promote weight loss, and boost cognitive function, among many others. But a lot of its beauty and essence is lost in translation. Whats the Difference Between Sweet Potatoes and Potatoes? Additionally, the Japanese sweet potato contains large amounts of polyphenols, which are antioxidant molecules that help to fight cancer and keep your body healthy. For larger potatoes, you may need to cut them into 3 or 4 pieces. This item: Japanese Purple Sweet Potato, (2 LBS) Eating or Planting $14.95 ($7.48/lb) Japanese Purple Sweet Potato (1 LB)Excellent yields and flavor. However, most of the calories come from protein which helps in building muscles in your body and makes you feel full after consuming. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Grown in North Carolina Net Weight: 48 oz (3 pounds) Sweet potato variety native to Japan I love everything Japan and love testing out Japanese products, be it skincare and makeup or gadgets! They have a denser texture and slightly nuttier, earthier flavor than white potatoes. Theyre especially rich in minerals and boast more potassium than a banana. Counting Purple Sweet Potato Calories. 93% 27g Carbs. GI numbers indicate the rapidity of a food in raising the concentration of blood sugar in the body. There are very many recipes of various purple yams that are delicious and healthy. The above picture shows that purple sweet potatoes have intensely purple-colored flesh. This antioxidant has anti-inflammatory properties. The answer is the presence of fiber and pectin. They are known to be sweeter in taste. There are a lot of studies that prove the excellent benefits provided by Japanese sweet potatoes. In a 100 g of Japanese sweet potato, there are 4.2 g of sugar such as glucose, fructose, sucrose, and maltose. Note: the USDA entry has nutritional data for orange-fleshed sweet potatoes per 180-gram medium sweet potato (16). They have a blue-purple to almost black outer skin and an inner flesh thats brilliant purple, even after cooking. Purple sweet potatoes are not compatible with a low-oxalate diet (21, 22, 23). Munn has said she eats a baked one every day. A higher anthocyanin intake is linked to several benefits, including healthier cholesterol levels, improved vision and eye health, and a reduced risk of heart disease, certain cancers, and diabetes (7, 8). Set aside. Japanese sweet potatoes are high in carbohydrates hence have a higher calorie content. In the same way as the Stokes purple, it has a higher starch content and a lower sugar content than an orange sweet potato. Thomas Produce, told Landis they'd planted a trial of a North Carolina sweet potato that had rich, nearly black-purple skin and flesh that turned brilliant violet in the oven. The color comes from anthocyanins, the same pigment that gives cherries, strawberries, purple carrots, and other vegetables their color. Purple Yams are safe to eat by dogs. The content of vitamin A and beta carotene in purple sweet potato is high. It helps you feel full without consuming more calories. Purple potatoes are a tasty way to add a pop of color to your plate while enjoying a serving of health benefits. Vitamin E (3.2 mg)- It is a powerful antioxidant and is essential for the proper functioning of the immune system. The color is due to the anthocyanins, a water-soluble element that is also known for pigmenting other fruits and vegetables that are purple, red . Switch to the dark mode that's kinder on your eyes at night time. Forty-eight participants consumed two of these drinks daily (200.3 mg anthocyanins per drink) for eight weeks (15). Updated March 30, 2020. 132/2000Cal left. Japanese yam is believed to give warmth to the body because of the sweetness and other nutrients that affect the body temperature so it is very good consumed bronchitis patients. Drain the potatoes once ready and place them back into the pot. Yams, for one, grow on vines, while sweet potatoes grow underground. Purple sweet potatoes are a type of root vegetable. Here are 7 surprising health benefits of purple, Purple carrots are eye-catching, and you may wonder whether they're healthier than other varieties. Ube is often confused with Stokes Purple sweet potatoes or Okinawan sweet potatoes. 19th October 2022, 6:39 pm, Trending If you didn't know, anthocyanins are similar to antioxidants in that they help reduce inflammation and boost immune support. In contrast, orange-fleshed sweet potatoes have more protein, riboflavin, niacin, magnesium, phosphorus, and sodium. They are also a good source of zeaxanthin and isomer lutein that are fat-soluble antioxidant carotenoids. That portion will also give you a small dose of essential vitamins A, B12, and K. An added bonus is that these yams are wholly fat-free. And regenerating your body and makes you feel fuller and can help increase your risk of infections. 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