Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. 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. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Notably, lower blood pressure is associated with a reduced risk of cardiovascular disease and all-cause mortality (18). Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. The Okinawan purple sweet potato also provides anthocyanins, as found in purple-colored foods like blueberries (25). Satsuma-Imo Shutterstock Color: Dark-purple skins, pale yellow flesh. Sweet potatoes are different from yams, but sometimes these two are confused. This dish has an amazing aroma and serves 4. One medium-sized (150g) baked sweet potato (without added fat and including the peel) provides 142 calories, 3.2g of protein, A follow up of the same study found that the sweet potato extract improved insulin sensitivity [4]. Through their nutritional values and characteristics, sweet potatoes offer several potential health benefits. The study cited the techniques rapid heating mechanism as being responsible for actually deactivating part of the process that turns starch into sugar. These fat-soluble antioxidant carotenoids. One large sweet potato (baked) offers the following nutrition profile. The sweet potatoes were baked in a conventional oven for 60-90 minutes at 180-220C which is much longer than they would be microwaved or steamed. As a result, we do not digest it (19). Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. Baked Sweet Potato Nutrition Facts . Organic products have been certified by accredited Organic-certifying agencies. But a baked sweet potato also has twice the glycemic index of a raw sweet potato. Among these roles, potassium is particularly important for its role in regulating blood pressure (15). The main components are Starch. The plan is naturally low in sodium, low in saturated fat, and has no trans fats. Japanese sweet potato contains 30 milligrams of tryptophan. Researchers treated rat wounds with a cream that contained white sweet potato. Sweet Potato Hannah calories, carbs & nutrition facts The USDA . On this topic, research shows that increasing dietary potassium intake reduces systolic and diastolic blood pressure (16, 17). 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. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. As part of their functions, vitamins C and E may both help to lower oxidative stress caused by free radicals (22, 23). In 2 studies, patients took 4 g/day of Caiapo (white sweet potato extract) for 6 12 weeks with no side effects (18 and 61 diabetics, respectively) [3, 5]. Different varieties of sweet potatoes Being rich in beta-carotene, sweet potatoes may also help support immune function. Larger and more powerful trials will be needed to confirm any actual health benefit. But orange sweet potatoes live up to their namethey have a robust, sweet flavor that will probably never mimic the taste of classic French fries. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Below, you can find some of the most famous varieties; Among these sweet potatoes, the most common is probably the orange-fleshed Beauregard. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Prices and availability are subject to change without notice. In contrast, GI values for roasted sweet potatoes were as high as 93 (13). Most people dont eat sweet potatoes in the same over-sized quantities as they do white potatoes, which is perhaps why research studies havent found sweet potatoes to be a major culprit for weight gain and diabetes. a healthier alternative to white potatoes, Cooking Treatment Effects On Sugar Profiles And Sweetness of Eleven-Released Sweet Potato Varieties, Glycemic index of sweet potato as affected by cooking methods, Maple and Brown Sugar Oatmeal with Sweet Potato recipe, Skinny Tandoori Butter Sweet Potato Fries with Creamy Baked Harissa Feta recipe, Veggie Fajita Stuffed Sweet Potato with a Chipotle Drizzle recipe, Sweet Potato, Brie and Bacon Grilled Cheese recipe, Southwestern Kale Power Salad with Sweet Potato, Quinoa and Avocado Sauce recipe, Thai Sweet Potato Soup with Lemongrass and Ginger recipe, Winter Chopped Salad with Roasted Sweet Potato and Blood Orange Vinaigrette recipe, Sweet Potato Hash with Poached Eggs and Harissa recipe, Simple Salty Sweet Potato Skin Chips recipe, Garlic-Herb Roasted Sweet Potatoes with Parmesan recipe, Sweet Potato and Black Bean Burrito recipe, Sweet Potato Almond Butter Muffins recipe, Brazilian Steak and Grilled Sweet Potato Fry Quinoa Bowl with Spicy Coconut Tomato Sauce recipe, Sweet Potato and Black Bean Tacos with Avocado-Pepita Dip recipe, Sweet Potato and Caramelized Onion Pizza recipe, 5-Ingredient Sweet Potato and Black Bean Chili recipe, Buttermilk Sweet Potato Pancakes with Coconut Whipped Cream recipe, Superfood Sweet Potato Dessert Fries recipe. Serving Size: 1 cup (150g) Calories: 116 Fat: 0.14g Carbohydrates: 26g (3.2g fiber) Protein: 3% Vitamin A: 0%* Vitamin C: 50%* Calcium: 2%* Iron: 6%* Potassium: Our goal is to not have a single piece of inaccurate information on this website. The reason we cook them in the first place is to make them easier to digest. However, the study didnt take into account whether people ate regular potatoes or sweet potatoes ( 4, 19 ). but is for informational and educational purposes alone. In addition, there was a decrease in insulin resistance. Protein: 4 g. Hannahs are dense, firm, and creamy, and much less prone to becoming waterlogged than orange sweet potatoes. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. Texture: Dense, starchy, smooth. When heating breaks down those starch granules, it prevents you from experiencing certain embarrassing digestive issues. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! Extracts from white-fleshed sweet potatoes are being investigated for a number of potential health benefits to blood glucose and cholesterol levels [1]. While carotenoids are not the most bioavailable form of vitamin A, they can convert to retinol (the most digestible form) in the body, and sweet potatoes contain a large amount of them. The roots were then introduced to Spain and the rest of Europe in the late 15th century via explorers, and to Asia and the United States in the mid-16th century. Sweet potato, coconut & lemongrass soup with coriander sambalSweet potato dhal with curried vegetablesMoroccan chicken with sweet potato mashSpinach, sweet potato & lentil dhalJerk sweet potato & black bean currySpiced chicken, spinach & sweet potato stewAll our healthy sweet potato recipes, What are anthocyanins and why are purple foods so healthy?The health benefits of bananasAll our health benefits guidesMore health & nutrition tips. Flavor: Subtly sweet, nutty, rich. What Does Japanese Sweet Potato Taste Like Japanese sweet potatoes have a much sweeter taste than ordinary sweet potato varieties found in the US. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. The Japanese satsuma-imo is my absolute favorite sweet potato. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [1]. So what does that specifically mean in the case of sweet potatoes? 0 g. Trans. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Furthermore, individuals with existing kidney problems sometimes follow low-oxalate diets (29, 30). Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. A study conducted in 2016 subjected 11 types of sweet potatoes to three different cooking methods baking, microwaving and steaming to determine each methods effect on the foods glycemic index. Sodium 2228 mg. 72/2300mg left. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. 0.3 g. Saturated. Generally, weight gain occurs when you eat more calories than your body uses. Transfer sweet potatoes to serving vessel. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. Fiber may also have benefits for the health of our gut microbiome. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. The skin is reddish, and the flesh is bright orange and is the sweetest for orange types. Click here and choose between our meat eaters, vegetarian or vegan meal plans. Dont run off, however, and eat a bunch of sweet potatoes raw.
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