Macular degeneration. Sweet potato benefits for men and women include improving eye health, enhancing immunity, boosting brain function, aiding in weight loss and regulating blood sugar. Joe Cohen won the genetic lottery of bad genes. What Is A Sweet Potato? Learn how your comment data is processed. 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]. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Many people around the world eat sweet potatoes as a staple food without any ill effects. Your email address will not be published. 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. Besides, it has health benefits featuring a lot of vitamins, dietary fiber and minerals. All of our content is written by scientists and people with a strong science background. 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SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. 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. Besides that, however, sweet potato strains have a very similar nutritional profile. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Required fields are marked *. Japanese sweet potatoes may also help lower colon cancer risk. She loves communicating science and empowering people to achieve their optimal health. A plus sign next to the number “[1+, 2+, etc...]” means that the information is found within the full scientific study rather than the abstract. Animal & Cell Research (Lacking Evidence). High in carbohydrates and dietary fiber, they provide a good source of energy. 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]. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. However, the studies listed below should not be interpreted as supportive of any health benefit. Antioxidant Activity PSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. Continue boiling until soft (easily pierced by a fork), and then drain. Disclaimer | Term of Use | Privacy Policy | Contact. Aliphatic alcohols and α-tocopherol were also found in smaller amounts [9]. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part that’s usually eaten [1, 4]. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Place the whole Japanese sweet potato in the soil, leaving a bit of the pointed tip protruding from the soil. Also read: Health Benefits of Potato Soup. Both are healthy relative to your regular white spud, but this is a category where the American style wins. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. 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. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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. We do not aim to diagnose, treat, cure or prevent any illness or disease. 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]. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. all started one afternoon when my friend mentioned the Japanese Sweet Potato in passing Sweet potato may help with constipation. Also read: Health Benefits of African Wild Potato. In addition, in Japanese yams also contain magnesium benefits are very good for digestion and easily digested because it contains starch. Not only with what’s on the nutrition facts label, but also because of other benefits (and side effects) you won’t find on there. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. What Food Does Your Body Need To Stay Healthy? Sweet potatoes are only distantly related to potatoes. 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. Being that we are more familiar with the orange fleshed variety of sweet potato in the West, let us use that as a marker to compare the two. The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. 2. 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. She is a strong advocate of integrating scientific knowledge and holistic medicine. Sweet potatoes are a low-calorie food containing high levels of vitamin C and dietary fiber and is often touted as an excellent food to include in any weight loss regime. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Sweet potatoes are a good source of many beneficial phytonutrients. Munn has said she eats a baked one every day. The white flesh in the purple skin becomes a shiny golden hue when baked. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. What’s more health benefits of Japanese Sweet potato? In Japanese yam contains fiber that is much higher than other types of sweet potatoes and potatoes while providing a delicious flavor. This delicious dish is flexible and serves 4. This effect has not been studied in humans, so it’s unclear whether the effect would be similar and how much we would need to eat [16]. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sautéed, much like a russet potato. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Japanese sweet potatoes, on the other hand, are reliable in their ability to brown and char: If you're going to make sweet potato oven fries, look no further. 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 … Calories are almost identical with the murasaki containing 120 calories compared to the orange sweet potato’s 112. Campesterol was the second most abundant. They are a sweet potato with brown or red skin and whitish flesh that turns yellow upon cooking. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). 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. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. We believe that the most accurate information is found directly in the scientific source. The Japanese yam itself has several variations such as purple Japanese yam [Mura zaki] and also yellow Japanese yam [Benny azuma] which has the same efficacy but more demand for purple Japanese yam . At a dosage of 250 mg/kg, it stimulated the immune system function. They have a gentle, chestnut-like flavor. There are no saturated fats in sweet potatoes [1]. Health Effects of Japanese Sweet Potatoes Insufficient Evidence For. Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [19, 20, 21, 22]. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. They simply contain some compounds of interest to cancer researchers. If baked or roasted (the ideal preparing method), it becomes golden and very sweet with a slight nutty flavour with a fluffy cake-like texture. The purple tuber, known as satsuma-imo, is similar to a … Today, there are over 400 strains of sweet potato grown around the world. Japanese Sweet Potato Diet for Your Health and Nutrition Potatoes are great for losing weight! They also have more grams of the natural sugars compared to regular ones, however, a … We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. SelfHacked © 2013 – 2020 All Rights Reserved. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. The phytonutrients associated with different colors in sweet potato do have different health properties. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [email protected]. But I … Depending on how it is prepared, the flavour and texture can change. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Phytosterols are a cholesterol-like molecule found in plant cells. Align your health hacks with your genes for optimal health & cognitive function. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Ana received her MS in Pharmacy from the University of Belgrade. There are 155 calories in 100 grams of Japanese Sweet Potato. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Join SelfHacked today and start the journey of improving your life. The Okinawan people eat both in abundance [2]. The Japanese sweet potato is usually a red or purple-skinned color on the outside with a yellow to white fleshy potato on the inside. Compare Japanese sweet potatoes vs. the American sweet potato. They are especially rich in coumarins [7]. Sweet Potato Health Benefit #1: They Support Digestive Health Sweet potatoes are an excellent source of fiber, especially when you eat the skin. 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]. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Nutritional Facts for an Oriental Sweet Potato | Livestrong.com. Which is why they are particularly enjoyed by farmers and hard labor workers in Japan. Also read: Health Benefits of Sweet Purple Potatoes. Keep reading to learn more about the health benefits of the Japanese Sweet Potato.
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