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. Japanese sweet potatoes are packed with beta-carotene which will be converted to Vitamin A by your body. 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. Vitamin E in Japanese sweet potatoes also plays a role in maintaining healthy eyes and preventing cataracts according to studies. It also prevents the risk of kidney stones, osteoporosis and stroke. 2022 by Japan Truly - Entity of Novatise Media. This sweet potato is a favourite during the fall in Japan and it can be cooked in a variety of ways. Purple Sweet Potato Benefits Purple sweet potato is rich in antioxidants. If you do not know the recipe, can see on the internet. Here are 7 surprising health benefits of purple, Purple carrots are eye-catching, and you may wonder whether they're healthier than other varieties. Japanese Sweet Potato (Purple) Also known as Murasaki Imo, which means "purple potato" in Japanese. However, most of the calories come from protein which helps in building muscles in your body and makes you feel full after consuming. What is the difference between sweet potato and Japanese sweet potato? While the content of vitamin C, vitamin B, iron and also the same phosphorus will help the body to increase endurance prevention of various diseases. Organic is also available in 12/3 lb. Day 29 blood pressure was lower than day 15. If you are having mood swings you might find this amino acid helpful in improving your moods and the Japanese sweet potato is an excellent supplier. It leads to an 80% decrease in the vitamin levels of the vegetable. 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. They're fat-free, low in sodium, and a good source of potassium. Purple potatoes are a tasty way to add a pop of color to your plate while enjoying a serving of health benefits. They're a good source of antioxidant nutrients and compounds, including vitamins A, C, E, and K. Purple types are also high in anthocyanins, flavonoids that has been shown to have beneficial effects for liver health. 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. Up to 80% of the protein in sweet potatoes is a type of storage protein known as sporamin. 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). Japanese yams have hyaluronic acid content that is needed for all skin beauty solutions and keep the tissue always moist, overcoming dry skin and fine wrinkles on the face. The rich fiber content improves your bowel movement and makes you feel full thus preventing obesity and heart diseases. Just remember, the inside flesh is white and not purple colored! Because of its impact on blood sugar is quite small, then this purple sweet potato is the best choice for people suffering from diabetes. Additionally, the Japanese sweet potato contains large amounts of polyphenols, which are antioxidant molecules that help to fight cancer and keep your body healthy. Picture source: thebark. 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. Japanese sweet potatoes, also known as Satsumaimo, and have purple skin, yellow flesh and a denser texture than your regular sweet potato. 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. 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. . Xie J, Han YT . The following is a comprehensive purple potato nutrition chart with information for a medium raw potato, or 213 g of the vegetable . These purple sweet potatoes have plenty of other nutritional benefits too. Forty-eight participants consumed two of these drinks daily (200.3 mg anthocyanins per drink) for eight weeks (15). There are many health benefits of Japanese Sweet potato. 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. It especially took hold in Japan . When you cut it open, you see dark purple flesh with a violet-white starburst throughout. 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. Vitamin A is an essential micronutrient that, among other functions, plays a critical role in the immune system and visual health (9). Magnesium: Helps in balancing and regulating the blood sugar and blood pressure levels of your body. Health Benefits: Japanese Sweet Potato is good for your . Eating purple potatoes can boost your antioxidant intake and reduce inflammation. Add the milk, salt and pepper and mash until creamy. By eating purple sweet potatoes regularly, then asthma will not often recur again. Adding purple potatoes to your diet can help increase your fiber intake and add some gut-healthy resistant starch to your diet. As we know that diabetics should maintain food intake, avoid sweet foods, including also limit the consumption of rice. These compounds contribute to improved gut health. Last Updated on March 13, 2022 by Michael Joseph. But it ranges from 20 mg / 100 g to 600 mg / 100 g wet weight. Purple Yams are safe to eat by dogs. Japanese yam is an ideal food as a substitute for rice or other carbohydrate intake for diabetics. Ube is often confused with Stokes Purple sweet potatoes or Okinawan sweet potatoes. It also makes sure that your muscle system and nervous system are functioning properly. 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. They're nutritious and high in fiber and antioxidants (even more antioxidants than blueberries). Knowing the best ways to store potatoes can extend their shelf life and reduce food waste. Vitamin E (3.2 mg)- It is a powerful antioxidant and is essential for the proper functioning of the immune system. Best Japanese Acne Spot Treatment 2022 | 8 Products To Heal Acne Scars, Health Benefits of Japanese Sweet Potatoes, Japanese Sweet Potatoes are High in Fibre, Japanese Sweet Potatoes Contain Plenty of Vitamins, Japanese Sweet Potatoes are a good Source of Minerals, Japanese Sweet Potatoes Improve Your Mood, Japanese Sweet Potatoes Promotes Weight Loss, Japanese Sweet Potatoes is Good for Eyesight, Japanese Sweet Potatoes May Contain Anti-ageing Properties, Are Japanese Sweet Potatoes Healthy: FAQs. With 34 mg of vitamin C per medium-sized cooked purple sweet potato, this represents 38% of the recommended daily value ( 2, 3 ). 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. The tuber may be slightly curved, and both ends taper to a slender point. Use a fork to pierce five sets of holes throughout each sweet potato. Another distinctive feature about these sweet potatoes is the peels which are said to be packed with benefits. Phytonutrients Purple sweet potato contains antioxidants that are good for your heart, digestion, cognitive function, and liver health. Home Health A-Z Skin Health 9 Unbelievable Health Benefits of Japanese Sweet Potato for Internal Disease. Japanese sweet potatoes are good for those who are on a strict diet to reduce their weight. Secondly, the study was not a randomized controlled trial, so there was no placebo control group to compare the intervention. They are known to be sweeter in taste. However, this has yet to be confirmed in humans, and the existing research provides mixed outcomes (14). Some of the compounds in purple potatoes may slow the growth of or even kill certain cancer cells. 5. level 1. Ava Sato One of the hardiest roots in our collection, a fast and strong grower sure to give a generous harvest at season's end. Because of their many health benefits, purple sweet potatoes are also good for diabetes. The flesh is vibrant purple with whie and violet striations and is firm with a low moisture content that allows for a drier . GI numbers indicate the rapidity of a food in raising the concentration of blood sugar in the body. Purple sweet potatoes may also be known as Okinawan sweet potatoes or Hawaiian sweet potatoes.. Aside from this, their outer skin, shape, and overall appearance look relatively similar to orange-fleshed sweet potatoes. For larger potatoes, you may need to cut them into 3 or 4 pieces. The purple beautys soft white flesh is loaded with vitamin C and dietary fiber. Japanese sweet potatoes have loads of nutrients that are beneficial for your skin such as Vitamin A, Vitamin C, Vitamin E, biotin, and niacin. The glycemic index (GI) is a measure of the extent to which a food raises your blood sugar. You could also place the finished potatoes into a pan with a couple tablespoons of oil, and pan fry the potatoes until just browned. Serving Size: 1 tuber (130 grams) 113 Cal. Bring the water to a boil, then turn down to simmer. Antioxidants are plant compounds that can protect your cells from the damaging effects of oxidative stress. Munn has said she eats a baked one every day. The fiber content of potatoes varies slightly depending on the cooking method, but mostly depending on whether you eat the skin. You can use purple potatoes similarly to how youd use white, yellow, or red varieties. This article examines purple sweet potatoes, their nutritional values, and potential benefits. All content is informational purpose only, DrHealthbenefits.com does not provide medical advice, diagnosis, and treatment. Boil for 30 to 45 minutes or until the potatoes are fork tender. While the content of vitamins B, C, A, and calcium and potassium can relieve stomach inflammation due to its anti-inflammatory effects. We promise not to spam you. 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. by Do Japanese sweet potatoes have skin benefits? All rights reserved. Orange sweet potatoes also contain high levels of carotenoids, which influence the color of their orange flesh (17, 18). It also assists in numerous body functions such as the formation of collagen, accelerating wound healing, maintaining the functioning of the immune system, maintaining the calcium levels of the body etc. The satsuma-imo trumps the Idaho white with fewer carbs (24 grams vs. 37 grams) and calories (113 vs. 170). Purple sweet potato is very delicious, even more delicious if it is eaten in warm conditions. You can unsubscribe at any time. 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 . Stores well. 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. 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. Japan, no doubt, is one of the most popular tourist destinations in the world. Okinawan sweet potato history is a funny one. In 200 g of Japanese sweet potato, there are 264 calories and thats higher than a regular sweet potato. In fact, more than half of their nutrients are found in their flesh (3). 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). Lets take a look at some of the biggest benefits provided by these which makes them a favourite for many. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. 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). Both play a role in maintaining digestion and the process in the gastrointestinal tract remains good. Use them to make mashed or baked potatoes and add your favorite toppings for a side dish that everyone will want to try. U.S. Plant Patent #19,955. Sweet potatoes are a rich source of cancer-fighting antioxidants, especially in their skin. Fill the pot with enough water to just come underneath the potatoes. On top of that, purple sweet potatoes are loaded with antioxidant and anti-inflammatory agents. 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. Its important to note that the research thus far has been limited to cancer cells treated in a lab and cancers in lab rats. Updated March 30, 2020. It is recommended to consume the peel of these sweet potatoes. This study also examined the effect of an anthocyanin-rich purple sweet potato beverage on markers of liver health (15). This superfood is rich in fiber and is also loaded in vitamin C and vitamin A. Potatoes contain starch. Japanese sweet potatoes are typically purple on the outside and have a white or yellow interior. Another antioxidant it's rich in is beta carotene. They are also very resistant to diseases that other white varieties are not. 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. Therefore, its unknown whether eating purple potatoes would have similar effects in humans. Dietary fiber helps keep you feeling full, prevents constipation, stabilizes blood sugar, and helps maintain healthy cholesterol levels. Also read:Health Benefits of Potato Leaves, Beta carotene, which is an antioxidant in Japanese yams and also anticarcinogenic substances is a color pigment in Japanese yams are very well consumed as a cancer solution especially the colon, prostate, kidney and also other internal organs. 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. Instead, diabetics can take advantage of this purple sweet potato. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro, Are Purple Carrots Healthier? In one study, cancer cells that were treated with purple potato extract grew more slowly. 1.3 grams fiber. The plant grows in many parts of Okinawa, mostly in Yomitan Village located on the west coast. Track macros, calories, and more with MyFitnessPal. 7th February 2022, 9:01 pm According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Nutrition, Benefits, and Uses, 6 Surprising Health Benefits of Sweet Potatoes. health benefits of Purple Sweet Potatoes Purple sweet potatoes are low in calories at just around 50 calories per potato. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. This may partly be due to their higher potassium content, as this nutrient helps reduce blood pressure, but their antioxidant content likely plays a role, too. 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). 3.1k Views. It is a unique colored sweet potato that is reddish purple inside, and the most consumed potato in Okinawa. These are healthy sugars that are necessary to maintain your body as they perform various functions in keeping your body running. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Home Food & Bevarages Fruits 15 Health Benefits of Sweet Purple Potatoes Just Revealed. Purple potatoes are the eye-catching gems of the potato aisle. 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. Serve with the additional butter herb sauce and finish with some flaky sea salt. 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. Perhaps most striking is the purple sweet potato, offering unrivaled health benefits and rich color. Niacin (1.6 mg)- It helps in maintaining the health of your digestive system, skin and nervous system. Or just can be processed into fried yam and boiled sweet potatoes. The three nutrients contained in purple sweet potato are beneficial to prevent cardiovascular disease. 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. Brush the dough with egg wash and sprinkle with some sesame seeds on top. They help in preventing dry eyes, improving night vision, reducing the risk of eye infections and relieving cataracts. Purple sweet potatoes are one of the best sources of vitamin A. The resistant starch content of potatoes also varies depending on the cooking method, though it doesnt seem to vary much between the color of potatoes. However, regardless of color, all sweet potatoes are high in oxalic acid. Let it rise for another 45-60 mins or until double in size. Like other colorful fruits and vegetables, purple potatoes bright color is a telltale sign that theyre high in antioxidants. Japanese sweet potatoes tend to have a low GI rating and are known to be fat-free. Sweet purple or yellow is good for diabetics because sweet potatoes have less glycemic index or GI than bread or rice. Check out our japanese purple sweet potato plants selection for the very best in unique or custom, handmade pieces from our shops. Eating purple potatoes can boost your antioxidant intake and reduce inflammation. Unlike regular sweet potatoes, purple sweet potatoes contain high levels of anthocyanins. If you want to retain all the nutritional benefits that these sweet potatoes offer, it is recommended to boil them. Note: the USDA entry has nutritional data for orange-fleshed sweet potatoes per 180-gram medium sweet potato (16).
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