Irish Traveller Superstitions, Articles J

Phytonutrients Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Published April 1, 2019. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. In addition, retinol is crucial for fetal development. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. This website uses cookies to improve your experience while you navigate through the website. Sweet potato is native to the tropical regions of America. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Of all the vitamins, vitamin A is the one most closely associated with vision health. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. Japanese sweet potatoes provide approximately 2 grams of protein. All make a sweeter, moister alternative to plain white potatoes. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Can eating too many carrots turn your skin orange?. Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet. The more cooking and processing the potato goes through, the higher the glycemic index. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. How does this food fit into your daily goals? The extract acts like an anti-atherosclerotic (hardening of arteries, due to deposition of plaque on their inner walls, is called atherosclerosis) and anti-diabetic agent. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Of course, creating an all-purple dish is even more dramatic. Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Read more: Which Sweet Potato Is the Healthiest? Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Prefer mashed for your starches? The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. 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.. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. White Sweet Potato Nutrition. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. In Japan, it is known as. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. 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. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. Ana has many years of experience in clinical research and health advising. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Sign Up. Other purple foods include ulu (breadfruit), mangos, and some . Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 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. 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. This category only includes cookies that ensures basic functionalities and security features of the website. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Is your market carrying green dragon apples? These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Food allergy. In a study of 120 leukemia patients undergoing chemotherapy, eating 200 g of sweet potato per day prevented constipation and increased satisfaction with bowel movements [11]. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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). While Boniato is quite popular in South Florida, this kind of sweet potato originated . One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Its first known cultivation can be dated back to 50,000 BC. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Sweet Recipes Cultivation Flavor Nutrition Storage Sweet Amorgos Island Beauregard Boniato Cilembu Covington Gold Austrailian Gorojima Hannah Japanese Japanese Purple Mississippi Murasaki Naruto Kintoki O'Henry Satsuma-imo Stokes Purple Tahitian West African White Yellow West African. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. Generic Japanese Purple Sweet Potato Serving Size: 100 g 132 Cal 94% 32g Carbs 3% 0.4g Fat 4% 1.2g Protein Track macros, calories, and more with MyFitnessPal. Serving Size : 1 Bag. Change Food Share . Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Updated 2015. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. The GI of a peeled sweet potato, boiled, is low at 46. Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). The purple yam (ube) is a starchy root vegetable that's a great source of carbs, potassium, and vitamin C. One cup (100 grams) of cooked ube provides the following ( 1 ): Calories: 140 Carbs:. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. The sweetness does come at a carbohydrate cost, with the price being about 37 grams of carbohydrates for an average sweet potato, and 61 for an Okinawan purple specifically. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. KEY FACTS. It also helps regulate blood sugar levels. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Have you ever asked yourself, "How much weight can I lose in a month?" Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. None of these calories are provided by fat. Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Biomed Res Int. Although they have less than sweet potatoes, yams provide you with antioxidants, including vitamins A and C. These vitamins support a healthy immune system and fight free radical damage, while also combating inflammation. The combination of the three minerals contributes to lessening your chance of developing hypertension.. You also have the option to opt-out of these cookies. 3. Quick stats 130 Calories 27g Carbs (27g net carbs) 0g Fat 2g Protein No price info Try our free Diet Generator I want to eat calories in meals. About Food Exercise Apps Community Blog Premium. These cookies will be stored in your browser only with your consent. Good source of fiber (12% of DV/100g). The Okinawan people eat both in abundance [2]. PSP can help control diabetes by improving blood sugar regulation and insulin production. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. I like to eat The sweetness does come at a carbohydrate cost, with the price being about 37 grams of carbohydrates for an average sweet potato, and 61 for an Okinawan purple specifically. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. 4 g protein. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. We hope you enjoy this website. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Thus, PSP can improve visual functions. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Read more: Potato vs. Sweet Potato Nutrition. This delicious dish is flexible and serves 4. The red-skin sweet potatoes are no different in nutrition. The following purported benefits are only supported by limited, low-quality clinical studies. It prevents indigestion, gas, constipation, stomach ache, etc. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Cleveland Clinic. Vitamin A is known to help prevent dry eyes and night blindness. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Sweet potatoes are a good source of many beneficial phytonutrients. These cookies do not store any personal information. In Japan, it is known as beni-imo. 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. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Many people around the world eat sweet potatoes as a staple food without any ill effects. Sweet potatoes, as a group, prefer hot, humid climates. We'll assume you're ok with this, but you can opt-out if you wish. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. AfricanSpecialties Yams West African Coco, Dragon Fruit Vietnamese White Dragon Fruit, Eggplant Green Green Baby Indian Eggplant, Fresh Origins Microflowers Valentines Hearts, Fresh Origins Origins Flowers Arugula Blossoms, Fresh Origins Origins Flowers Basil Blossoms, Fresh Origins Origins Flowers Broccoli Flowers, Fresh Origins Origins Flowers Bud Pineapple, Fresh Origins Origins Flowers Buzz Button, Fresh Origins Origins Flowers Buzz Buttons, Fresh Origins Origins Flowers Chocolate Bellflower, Fresh Origins Origins Flowers Fennel Blossom, Fresh Origins Origins Flowers Firestix Mix, Fresh Origins Origins Flowers Fuchsia Mix, Fresh Origins Origins Flowers Hanaho Flowers, Fresh Origins Origins Flowers Micro Blend, Fresh Origins Origins Flowers Micro Dianthus MicroFlowers, Fresh Origins Origins Flowers Micro Fuchsia, Fresh Origins Origins Flowers Micro Jasmine, Fresh Origins Origins Flowers Micro Lavender, Fresh Origins Origins Flowers Micro Marigold Florets, Fresh Origins Origins Flowers Micro Marigold, Fresh Origins Origins Flowers Micro Orchid, Fresh Origins Origins Flowers Micro Pepper Mix, Fresh Origins Origins Flowers Micro Radish, Fresh Origins Origins Flowers Micro Star, Fresh Origins Origins Flowers Micro Sun Daisy, Fresh Origins Origins Flowers Micro White Mum, Fresh Origins Origins Flowers Micro White Rose, Fresh Origins Origins Flowers Mint Blossom, Fresh Origins Origins Flowers Pansy Purple, Fresh Origins Origins Flowers Rose Little Red Corvette, Fresh Origins Origins Flowers Sage Monet Pink, Fresh Origins Origins Flowers Thyme Blossoms, Fresh Origins Origins Flowers Viola Yellow, Fresh Origins Origins HerbTops Mint Peppermint, Fresh Origins Origins HerbTops Mint Spearmint, Fresh Origins Origins Leaf Amaranth Giant, Fresh Origins Origins Leaf Begonia Angelwing, Fresh Origins Origins Leaf Endive Violet Flash, Fresh Origins Origins Leaf Mushroom 50 ct, Fresh Origins Origins Leaf Nasturtium Leaves, Fresh Origins Origins Leaf Purple Butterfly Sorrel, Fresh Origins Origins Leaf Sunset Geranium, Fresh Origins Origins Micro Arugula Sylvetta, Fresh Origins Origins Micro Basil Cinnamon, Fresh Origins Origins Micro Basil Italian, Fresh Origins Origins Micro Beet Bulls Blood, Fresh Origins Origins Micro Cabbage Chinese, Fresh Origins Origins Micro Carrot Fern Leaf, Fresh Origins Origins Micro Celery Feather Leaf, Fresh Origins Origins Micro Hearts on Fire, Fresh Origins Origins Micro Kohlrabi Purple, Fresh Origins Origins Micro Leaf Shiso Bicolor, Fresh Origins Origins Micro Mint Lavender, Fresh Origins Origins Micro Mint Pineapple Tops, Fresh Origins Origins Micro Mix Antioxidant, Fresh Origins Origins Micro Mix Fines Herbes, Fresh Origins Origins Micro Mix Intensity, Fresh Origins Origins Micro Mix Lett. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. 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. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. 10. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. When raw it is possible for some tubers to have white streaks throughout, however these striations typically disappear and turn deeply purple colored when cooked. FoodData Central. The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Harvard T.H. At a dosage of 250 mg/kg, it stimulated the immune system function. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! But opting out of some of these cookies may have an effect on your browsing experience. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Required fields are marked *. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. . Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. Is a chef doing things with shaved fennel that are out of this world? The extract acts like an anti-atherosclerotic (hardening of arteries, due to deposition of plaque on their inner walls, is called atherosclerosis) and anti-diabetic agent. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 2. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. 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. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Nutrition Facts for Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. But a baked sweet potato has a GI of 94. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Potassium fact sheet for health professionals. Our goal is to not have a single piece of inaccurate information on this website. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. 1. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. The skin and flesh of these sweet potatoes have rich nutrition in them. University of California. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |, Mashed Purple Yams with Sesame Brown Butter. Vitamin A also helps your body process and use iron properly. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. They are especially rich in coumarins [7]. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. 5. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! PSP can help control diabetes by improving blood sugar regulation and insulin production. Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the healthiest of all vegetables by The Center for Science in the Public Interest [2]. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Some are firm, dry, and mealy, while others are soft and moist. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. As PSP is rich in potassium, it helps regulate blood pressure. Updated 2019. What Nutrients Are in the Skins of Sweet Potatoes? Read more: Sweet Potatoes and Weight Loss. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. American Diabetes Association: Explore: Complications, Diabetes Self-Management: Cooking Methods for Healthy Eating, Nutrients: The Effect of Dietary Glycaemic Index on Glycaemia in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Nutrients: A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. Daily Goals How does this food fit into your daily goals? Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Phytosterols are a cholesterol-like molecule found in plant cells. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories.