Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. Privacy Policy In particular the Japanese sweet potato has it all. 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. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for diabetics. Tryptophan is the precursor of both serotonin and melatonin. The glycemic index of sweet potato depends on the cooking method. Find nutrition facts for over 2,000,000 foods. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. In addition, the nutrients in oriental sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Your email address will not be published. Japanese Sweet Potato Diet for Your Health and Nutrition. any of the products or services that are advertised on the web site. 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. But a baked sweet potato has a GI of 94. Generic Generic - Japanese Sweet Potato - Boiled. used as a substitute for professional medical advice, This site uses Akismet to reduce spam. In the trial, overweight participants were given a plant-based high-carb, low-fat, low GI diet. Lectins are proteins that bind to carbohydrates. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Fiber is filling, without adding significant calories. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. They're lower in calories and carbs and higher in several vitamins and minerals. Note that each number in parentheses [1, 2, 3, etc.] Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Joe Cohen won the genetic lottery of bad genes. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. The satsuma-imo … When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Terms of Use This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic [15]. These fat-soluble antioxidant carotenoids. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Leaf Group Ltd. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health – What Does the Evidence Tell Us? 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. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Now retired, Gord enjoys a quiet life on a small island in the Gulf Islands of B.C. Sign Up. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Ana has many years of experience in clinical research and health advising. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. 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. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. 93 % 27g Carbs. He holds a diploma in Food and Nutritional Science from CSNN, Canadian School of Natural Nutrition, Vancouver. While GI is useful, glycemic load is considered to be a more accurate way of evaluating blood sugar impact. Many people around the world eat sweet potatoes as a staple food without any ill effects. The phytonutrients associated with different colors in sweet potato do have different health properties. This delicious dish is flexible and serves 4. Information is shared for educational purposes only. SelfHacked © 2013 – 2020 All Rights Reserved. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part that’s usually eaten [1, 4]. diagnosis or treatment. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. You need protein to build tissue including bones, muscles and skin. However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. While Japanese sweet potato is considered safe to eat as food, it should never be used in place of something your doctor recommends or prescribes. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ():Calories: 86 Water: 77% Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Fiber: 3 … While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat. , Of … Carbohydrates. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. and Usually, a food sensitivity will cause symptoms that are obscure and don’t fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. The Japanese sweet potato is starchier, sweeter, and better for roasting, steaming, and using in all your favorite recipes. Find calories, carbs, and nutritional contents for japanese sweet-potato and over 2,000,000 other foods at MyFitnessPal.com. 1.41g There are 155 calories in 100 grams of Japanese Sweet Potato. 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, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. . Aside from taste, a food’s most important feature is how nutritious it is. Vitamin A also helps reduce the risk of eye infections. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancer’s growth [17]. Aliphatic alcohols and α-tocopherol were also found in smaller amounts [9]. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. 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