Some people still think that purple sweet potatoes are the villager food or the food for the people of the village. 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. Cook until tender. This superfood is rich in fiber and is also loaded in vitamin C and vitamin A. Therefore, its unknown whether eating purple potatoes would have similar effects in humans. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Japanese sweet potatoes [] Therefore, it is essential to bear these weight differences in mind when reviewing the differences in nutrient profile (the orange-fleshed sweet potato is approximately 5% larger): Adjusting for the 5% difference in weight, purple sweet potatoes have more calories, carbohydrates, fiber, and zinc. 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. Japanese sweet potatoes are typically purple on the outside and have a white or yellow interior. These help in preventing and delaying chronic eye disorders such as cataracts and macular degeneration. The tuber may be slightly curved, and both ends taper to a slender point. Wondering are Japanese sweet potatoes healthy? Japanese sweet potatoes are said to be an excellent provider of essential minerals that are required for our dietary needs such as: Related: Goya Superfood From Okinawa To Lower Blood Sugar. Nancy Joseph That said, some mechanisms explain why purple sweet potato may potentially lower blood pressure. Also read:Health Benefits of Sweet Purple Potatoes. In addition, sweet potatoes have abundant amount of fiber. They have been savoured by the Japanese population since ancient times. They are also a good source of vitamin C and potassium. 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. Here are some tips on how to cook Japanese sweet potatoes: - Baking: Preheat oven to 375 degrees F. Cut sweet potatoes into desired shape and place on a baking sheet lined with parchment paper. 7th February 2022, 9:01 pm 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). Learn more here. In contrast, the Japanese research calculated and adjusted for alcohol intake. Even though it gets its name from a prefecture in Japan where it's extremely popular, it's actually native to the Americas. By comparison, the Okinawa sweet potato is less creamy but has a sweeter, fruitier taste. 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. Track macros, calories, and more with MyFitnessPal. The Benefits Of Sweet Potatoes For Dogs. It also helps in the better absorption of carbohydrates and fats by our body. These benefits include helping absorb water, preventing constipation, and keeping your intestinal lining healthy. Remove bread to cool on rack completely. For this reason, some individuals may be following medically-supervised low-oxalate diets. Get notified of new articles and receive useful guides direct to your inbox. This intake level was equivalent to 234 mg of anthocyanin per day. However, most of the calories come from protein which helps in building muscles in your body and makes you feel full after consuming. They are a type of polyphenol sometimes referred to as antioxidants, and evidence suggests they may have protective benefits for human health (4). In fact, they have two to three times more antioxidant activity than white or yellow potatoes (7). Apart from that, they have a high fibre content that helps in improving the metabolization of your body. Dietary fiber helps keep you feeling full, prevents constipation, stabilizes blood sugar, and helps maintain healthy cholesterol levels. Purple sweet potato contains antioxidants that are good for your heart, digestion, cognitive function, and liver health. They have a denser texture and slightly nuttier, earthier flavor than white potatoes. Updated March 30, 2020. In the same way as the Stokes purple, it has a higher starch content and a lower sugar content than an orange sweet potato. Some Japanese sweet potatoes are packed with nutrients. And beta-carotene that has been converted into vitamn A provides 200% of the bodys vitamin A requirement in one day. Some of the compounds in purple potatoes may slow the growth of or even kill certain cancer cells. There are many different types of anthocyanins and in these potatoes, the two in highest concentration are peonidin and cyanidin. 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 . On this note, it is worth pointing out that regular white potatoes are an under-recognized and surprisingly rich source of vitamin C. Research has shown that purple sweet potato intake may help lower blood pressure. Purple yams, in fact, are safe to eat for dogs. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Vitamin A is an essential micronutrient that, among other functions, plays a critical role in the immune system and visual health (9). The Hyaluronic acid, Vitamin C and Vitamin A found in this vegetable help in proving the benefits of the Japanese sweet potatoes for your skin. Ships late spring. Thiamine (0.22 mg)- It helps in maintaining the health of your nervous system. Instead, diabetics can take advantage of this purple sweet potato. 1.4 grams protein. Health Benefits: Japanese Sweet Potato is good for your . Try purple sweet potato powder from Amazon. All content is informational purpose only, DrHealthbenefits.com does not provide medical advice, diagnosis, and treatment. The beautiful purple color can be used as a natural dye. In a 100 g of Japanese sweet potato, there are 4.2 g of sugar such as glucose, fructose, sucrose, and maltose. They're not as easy to find as regular sweet potatoes and are more of a specialty item, so they will cost a little more. They are also very resistant to diseases that other white varieties are not. Japanese yams also contain anti-inflammatory properties because of the content of beta carotene, vitamin C and magnesium are effective to cure internal and external inflammation. Japanese sweet potatoes tend to have a low GI rating and are known to be fat-free. Both play a role in maintaining digestion and the process in the gastrointestinal tract remains good. 12 grams carbohydrates. In addition, a serving of potatoes provides 3 grams of fiber, from both the flesh and skin, and theyre naturally low in sodium (3, 4). Purple Yams are safe to eat by dogs. Pantothenic acid (1.92 mg)- It helps in metabolising and synthesizing fatty acids, proteins, carbohydrates and fats. There is also other benefits of yams or purple sweet potato for health, such as : Purple sweet purple contains high carbohydrate so it can replace rice. regular white potatoes are an under-recognized and surprisingly rich source of vitamin C, 9 Health Benefits of Spinach (and Full Nutrition Facts). These sweet vegetables have been said to have originated in Central or South America and its leaves and its stems and leaves are also used for various purposes like animal fodder, medicines etc. From the physical appearance, Japanese yam has a longer or oval shape resembling cassava and a sweeter taste. Whats the Difference Between Sweet Potatoes and Potatoes? However, a 2016 double-blind, placebo-controlled pilot trial had a less certain outcome. They're especially rich in anthocyanins, which are antioxidant compounds linked to improved eye and heart. Which type is healthiest? These nutrients work on providing you with healthy skin, boost collagen production, and are also beneficial for your hair and nails as well. Increasing Immune Body Japanese yam contains immune system boosting properties that are very important to maintain body condition. Neat fact: Hawaiian Sweet Potato is not part of the potato family. There has been some research into the potential benefits of purple sweet potato for liver health. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. They dont take any additional time to cook and add interest and a bright pop of color to your meals. Purple potatoes are a healthy and colorful member of the potato family thats worth getting to know. For larger potatoes, you may need to cut them into 3 or 4 pieces. While the content of vitamins B, C, A, and calcium and potassium can relieve stomach inflammation due to its anti-inflammatory effects. While the starch in purple potatoes increases blood sugar, it does so to less of an extent than the starch in yellow or white varieties. But it ranges from 20 mg / 100 g to 600 mg / 100 g wet weight. . 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. The purple tuber, known as satsuma-imo, is similar to a regular sweet potato, high in antioxidants and healthier than a white potato. 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 . These sweet potatoes are easy to prepare and cook. In a study conducted by the University of Vienna, Austria, showed that people with type 2 diabetes mellitus who ate large quantities of sweet potatoes, showed the greatest reduction in insulin resistance. The color comes from anthocyanins, the same pigment that gives cherries, strawberries, purple carrots, and other vegetables their color. 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. Vitamin A is beneficial in keeping the eyes healthy. There are very many recipes of various purple yams that are delicious and healthy. It makes a healthy choice for diabetics. All daily values have been calculated using this data and the FDAs published daily values (3). Are Japanese sweet potatoes as healthy as regular sweet potatoes? While all potato varieties impact blood sugar levels because of their carbohydrate content, purple potatoes may exert less of an effect than other types due to their high concentration of polyphenol plant compounds. Organic is also available in 12/3 lb. However, regardless of color, all sweet potatoes are high in oxalic acid. Japanese yam is an ideal food as a substitute for rice or other carbohydrate intake for diabetics. Knowing the best ways to store potatoes can extend their shelf life and reduce food waste. Do Japanese sweet potatoes have skin benefits? Applications Consuming foods with fibre also makes you feel fuller and can help in reducing the risk of obesity. In some cases, the extract even caused cancer cell death (13, 14). 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). While the flavor is not entirely different from orange sweet potatoes, the purple variety has a unique taste. Sweet potatoes are rich in antioxidants and boiling them helps in retaining most of their antioxidant power. These purple sweet potatoes have plenty of other nutritional benefits too. Track macros, calories, and more with MyFitnessPal. 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. They help in preventing dry eyes, improving night vision, reducing the risk of eye infections and relieving cataracts. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Brush the dough with egg wash and sprinkle with some sesame seeds on top. Japanese sweet potatoes, also known as Satsumaimo, and have purple skin, yellow flesh and a denser texture than your regular sweet potato. As previously mentioned, purple sweet potatoes and orange-fleshed regular sweet potatoes are not entirely different nutritionally. Chill them in the refrigerator and serve them cold. Purple sweet potatoes have a unique, deep purple color, and they share several differences with regular sweet potatoes. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . The vision of Japan Truly is to make this accessible to the whole world. 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. Japan Truly is a collection of everything that will make you fall in love with Japan! Although regular sweet potatoes are a healthy food, purple sweet potatoes may be even better for you. Available from late August through late spring, the Stokes Purple sweet potatoes, with a purple-tinted skin and bold purple flesh, have a drier, denser texture, and better-balanced sweetness than their orange counterparts. There are no downsides to purple sweet potatoes when consumed in normal amounts for most healthy people. Your blood vessels need magnesium to relax and to transport calcium and potassium . The key to getting maximum flavor and color from a Stokes Purple is to bake it longer than you would a regular sweet . Theyre especially rich in anthocyanins, which are antioxidant compounds linked to improved eye and heart health, as well as a lower risk of chronic disease. So blood clotting will not happen and blood circulation in our body becomes smooth. Thats why purple sweet potatoes can overcome stomach pain. Purple potatoes have a nutrient content similar to that of other varieties of potatoes in the Solanum tuberosum family, though their mineral content can vary depending on the soil in which they were grown (1, 2, 3). Munn has said she eats a baked one every day. Additionally, the Japanese sweet potato contains large amounts of polyphenols, which are antioxidant molecules that help to fight cancer and keep your body healthy. Or just can be processed into fried yam and boiled sweet potatoes. Whats more health benefits of Japanese Sweet potato? Add To Favorites. There are two ways to answer this question. Description/Taste. 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. Lets take a look at some of the biggest benefits provided by these which makes them a favourite for many. The nutrient-rich Japanese sweet potatoes are going to improve the immune system and prevent diseases like strokes, and cardiovascular diseases. The color is beautiful, purple, can be used as material for food coloring. An animal study observed similar results, finding that feeding purple potato extract to rats resulted in better glucose tolerance and improved short and long-term blood sugar levels (6). Is Japanese sweet potato good for weight loss? by In contrast, orange-fleshed sweet potatoes have more protein, riboflavin, niacin, magnesium, phosphorus, and sodium. Sweet purple is very easy to digest. This study also examined the effect of an anthocyanin-rich purple sweet potato beverage on markers of liver health (15). 120 Days. Purple Sweet Potatoes Nutrition and Benefits We've already established that the pigment in purple sweet potatoes comes from an antioxidant. Thanks to celebrities like Olivia Munn, an American supermodel who swears by the benefits of these sweet vegetables. Most notable among these differences are their higher starch content and the presence of anthocyanins. By eating purple sweet potatoes regularly, then asthma will not often recur again. Iron: It is an essential component in haemoglobin and helps in the movement of oxygen throughout our body. And if we consume sweet potatoes along with the skin it can give more fiber when compared to one serving of oatmeal. Raw vs. Cooked Vegetables: Which Are Better For You? Join in and give purple power back to the people by contacting your Frieda's account manager about Stokes Purple sweet potatoes . High Japanese yam will be beta carotene which is the main antioxidant. The content of lysine, Cu, Mg, Zn, and K in purple yam averaged 20%. It also helps in metabolising fats, amino acids and carbohydrates. They're nutritious and high in fiber and antioxidants (even more antioxidants than blueberries). bags. There are a lot of studies that prove the excellent benefits provided by Japanese sweet potatoes. A few lab studies have indicated that some of the compounds in purple potatoes, including their antioxidants, may help prevent or fight cancer, including colon and breast cancer (13, 14). Japanese sweet potatoes are undoubtedly healthy and nutritious. 94% 32g Carbs. 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. 7. Baking or roasting these sweet potatoes can account for some level of loss in the nutritional value per serving. Substituting them for a lighter flesh potato is a great way to add more color and interest to your meals after all, you really do eat with your eyes. 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. Purple sweet potatoes are one of the best sources of vitamin A. Disclaimer | Term of Use | Privacy Policy | Contact. Daily Goals How does this food fit into your daily goals? One of the hardiest roots in our collection, a fast and strong grower sure to give a generous harvest at season's end. Roots are starchy, dry, slightly sweet, and store well; good in savory dishes and mixed mashes. GI numbers indicate the rapidity of a food in raising the concentration of blood sugar in the body. Get the best viral stories straight into your inbox! Eating purple potatoes instead of white potatoes is a good move when watching your blood sugar. All rights reserved. ( 3, 4) Purple potatoes are the eye-catching gems of the potato aisle. The intake of tryptophan by our body can be helpful in accelerating the serotonin production in our body. It ranges from 0 to 100, and a GI greater than 70 is considered high. Some of the B Vitamins found in Japanese sweet potatoes are: They also contain other essential vitamins such as: Related: Why Are Mangoes So Expensive in Japan. To reap the greatest fiber benefits, eat them with the skin on and cook them ahead of time, eating them chilled, such as in a salad. A slightly sweet taste, still delicious as a substitute for rice. Most people dont meet the Dietary Guidelines for Americans recommendation to consume 14 grams of fiber per 1,000 calories, but adding a few servings of purple potatoes to your diet each week can help fill the gap (15). Healthline Media does not provide medical advice, diagnosis, or treatment. For an idea of how this compares to other foods, studies have shown that blueberries contained 25-495 mg and red cabbage had 250-322 mg of anthocyanins per 100 grams (8). Based on data from the USDAs FoodData Central nutrition database and the University of Hawaii at Manoas nutrient analysis, here follows a summary of those differences (2, 16). It also makes sure that your muscle system and nervous system are functioning properly. Add the milk, salt and pepper and mash until creamy. 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. 24. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. Cubes are bright purple and when steamed will be soft and tasted this sweet also has abundant fiber content, thus making a bowel movement so smoothly. This antioxidant has anti-inflammatory properties. 5. level 1. Address: 11 Beach Road, #03-02, Crasco Building, Singapore 189675. Serve with the additional butter herb sauce and finish with some flaky sea salt. Drain the potatoes once ready and place them back into the pot. The 2016-17 Stokes Purple sweet potato season has just begun and Frieda's has excellent supplies of both organic and conventional packs (15 lb. This article examines purple sweet potatoes, their nutritional values, and potential benefits. Phosphorous: They help in the formation and development of bones and teeth in your body. There are many ways to include healthy purple sweet potatoes in your diet. It is a unique colored sweet potato that is reddish purple inside, and the most consumed potato in Okinawa. Theyre rich in carbohydrates and by eating them youll feel full for a longer period and the fiber in them increases metabolism in your body thus reducing the calories in your body and promoting weight loss. Sweet purple or yellow is good for diabetics because sweet potatoes have less glycemic index or GI than bread or rice. In addition, in Japanese yams also contain magnesium benefits are very good for digestion and easily digested because it contains starch. Fat 66.6 g. 0.4/67g left. Secondly, the study was not a randomized controlled trial, so there was no placebo control group to compare the intervention. Let it rise for another 45-60 mins or until double in size. Adding purple potatoes to your diet can help increase your fiber intake and add some gut-healthy resistant starch to your diet. health benefits of Purple Sweet Potatoes Purple sweet potatoes are low in calories at just around 50 calories per potato. . What is the difference between sweet potato and Japanese sweet potato? The flesh is vibrant purple with whie and violet striations and is firm with a low moisture content that allows for a drier . Boil for 30 to 45 minutes or until the potatoes are fork tender. Pour the melted butter herb sauce (reserving some for serving) onto the mashed potatoes and stir to combine. They have other anti-cancer properties, too. Another antioxidant it's rich in is beta carotene. Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates. The purple color pigment that gives the color of the purple sweet potato is called anthocyanin. The purple tuber, known as satsuma-imo, is similar to a regular sweet potato, high. It also plays a huge role in maintaining your cells, skin, hair and nails. You can unsubscribe at any time. Interestingly, blood pressure increasingly fell across the participants as the study progressed: However, it is important to note that this trial had some clear limitations. Purple sweet potatoes may also be known as Okinawan sweet potatoes or Hawaiian sweet potatoes.. Hiya! Popular, by 21st April 2022, 2:05 pm. The three nutrients contained in purple sweet potato are beneficial to prevent cardiovascular disease. Sweet potatoes are rich in amino acids and one of them is called Tryptophan which is highly beneficial in driving away the blues. This sweet potato is a favourite during the fall in Japan and it can be cooked in a variety of ways. Purple Sweet Potato Phytonutrient Profile On the other hand, purple sweet potatoes are richer in anthocyanins. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Like blueberries, these spuds have a high amount of anthocyanins. Based on the results of this study, the average daily intake of anthocyanins was 12.5 mg per day per person in the United States (6). Riboflavin (0.06 mg)- It helps in breaking down the proteins, carbohydrates and fats in your body to accelerate energy production and oxygen absorption in the body. $17.50 ($1.09/Ounce) purple yam And like regular sweet potatoes, they have a low glycemic index, making them a good option for a diabetic diet . We promise not to spam you. Daily Goals How does this food fit into your daily goals? Here are 7 surprising benefits of purple potatoes. Sprinkle with cinnamon if desired. Enjoy plain, or topped with non-dairy yogurt, agave, cinnamon, nutmeg or your favorite vegan sweet potato toppings. Unfortunately, the primary nutritional databases, such as the USDAs FoodData Central database and the NCC Food and Nutrient Database, do not have an entry for purple sweet potatoes. Bit of a cop out answer, but it's probably best to eat a variety as they're all a bit different in their nutritional profiles. These compounds contribute to improved gut health. This article determines. Resistant starch is highest when potatoes are cooked and then chilled, but not reheated (3). Japanese sweet potatoes are packed with a variety of vitamins that are essential for a healthy diet. 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. Make sure the place is cool, dry and dark. Hyaluronic acid in Japanese yams will maintain the elasticity of the skin so it can heal wounds and scar tissue that will provide a youthful appearance on the skin thoroughly. It also helps in preventing cardiovascular disease and osteoporosis. 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). There are many health benefits of Japanese Sweet potato. Stokes Purple sweet potatoes are medium to large in size and are long, cylindrical, and oblong with a somewhat uniform shape. 100 grams ( 7 ) and pectin study also examined the effect of an anthocyanin-rich sweet. Novatise Media, salt and pepper and mash until creamy sliced onions, a medium-large potato! Impact on blood sugar and blood pressure health come underneath the potatoes maintain your body tissues is! 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