Vitamins and minerals Pro-vitamin A. . Add a splash of color and a healthy dose of antioxidants to your Thanksgiving table. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Besides that, however, sweet potato strains have a very similar nutritional profile.Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the ‘healthiest of all vegetables’ by The Center for Science in the Public … University of Hawaii: Sweet Potato, Okinawan: Nutrition Facts. The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. The staple foods in a traditional Okinawan diet are ( 2 ): Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. Use all the same ingredients you would use with mashed potatoes. 4 November 2011, Vanaman, Bonnie. Organic Purple Sweet Potatoes, 1 lb. Percentages are based on a diet of 2000 calories a day. Cook sweet potatoes by either baking or steaming (see the Produce of the Month flyer for information on cooking times). While the potatoes are boiling start the simple syrup. Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. CRUST layer (start working on this layer while the sweet potatoes are cooking): In medium bowl, combine sugar, flour, and nuts. 2010. Components in Japanese Sweet Potato Tubers. Additionally, people who eat more fiber have lower rates of heart disease, type-2 diabetes and diverticular disease. If you have a history of elevated blood potassium or kidney disease, however, you might want to talk to your doctor before eating too many Okinawan potatoes. Peel and cube up sweet potato and add to boiling water. Instead, their main source of calories is the sweet potato, followed by whole grains, legumes, and fiber-rich vegetables. How nice to find out that such a creamy and delicious vegetable, a staple in many Hawaiian homes, is so nutritious as well! It is most popular in Asian countries, though here in the US, it is better known as the Hawaiian sweet potato. Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. 18 July 2011. It is touted as one of the reasons Okinawans are living active disease-free lives past the age of 100. Drain and allow sweet potatoes to cool. The American Heart Association says eating foods high in potassium may help lower blood pressure by blunting the effects of sodium. Signup form for the Down to Earth email mailing list. As a good source of fiber, Okinawan sweet potatoes may help alleviate or prevent constipation. Instead, their main source of calories is the sweet potato, followed by whole grains, legumes, and fiber-rich vegetables. Remove from heat, peel, and mash. Hit escape key to cancel and exit form. Peel the Okinawan sweet potatoes and chop into 1 inch cubes. Find Out How Many Calories Are In Purple Okinawan Sweet Potato, Good or Bad Points and Other Nutrition Facts about it. Could have been bitter gourd, or soursop—but no, sweet potatoes, yum. Like its orange-fleshed cousin, the Okinawan sweet potato is rich in nutrients and offers a number of health benefits. 4 11 2011, "Sweet Potatoes." Wise Geek. A 1-cup serving of the purple potato, which is equal to 150 grams, contains 220 calories. Blueberries are well known for their high antioxidant levels, however, the Okinawan sweet potato actually has 150 percent more antioxidants than blueberries.6 Antioxidants help to guard against cardiovascular disease and cancer. Did you know that Okinawan sweet potatoes were recently highlighted by Dr. Oz as being one of the top Superfoods of 2010?1 This vibrantly purple sweet potato, a locally grown staple of Hawaiian cuisine, is rich in flavor and packed with nutritional benefits. Organic Purple Sweet Potatoes, 1 lb. This makes it a healthy food choice for diabetics [ 1 ]. Ingredients And Nutrition Overview. Also known as a beni imo, this deep purple potato is a little sweeter than your typical sweet potato and is served as a dessert in Japan. Getting more fiber in your diet offers a number of health benefits in addition to regularity. The hardy plant grew well in Japan and quickly became popular in a variety of Japanese dishes.2 When it eventually made its way to the Hawaiian Islands, brought by the Polynesians, the crop flourished in the rich volcanic soil.3, Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. "What are Okinawan Sweet Potatoes?" 9 June 2009. "5 Superfoods to eat now." Let the cooked potato cool off for 10 minutes, or until warm. Okinawa sweet potatoes, also known by their Japanese name, beni-imo, have unremarkable off-white or dusty purple skins, but once you slice into them, you're greeted by a rich and vibrant purple flesh rarely seen in nature. The Okinawan diet was centered around purple and orange sweet potatoes—how delicious is that? 29.5mg. Native to the Americas, it was brought to Japan sometime between 1492 and 1605. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition. ** Purple Sweet Potatoes, a sodium free food. Important for … Loaded with fat and excess sodium, calories in sweet potato fries from a restaurant can be upwards of 350 for just one cup's worth. . Peel and cube up sweet potato and add to boiling water. You won't have any trouble meeting your vitamin A needs when you include Okinawan sweet potatoes in your diet. Vitamin C 6 %. While the potatoes are boiling start the simple syrup. Current Facts Okinawan yams, botanically classified as Ipomoea batatas, are a dicotyledonous plant and are a part of the Convolvulaceae or morning glory family. You can also cut down on cholesterol with this tasty mashed sweet potato recipe: Receive monthly sales flyer, health tips, recipes and more... Visit our eNewsletter archives to learn more. Wash the outer skin of the Okinawan sweet potato, then boil for 30-45 minutes, or until tender but not mushy. Reduce heat to medium-low and simmer until tender, about 20 minutes. Mash the purple potatoes while adding in coconut milk and cinnamon powder to taste. 4 Nov 2011, Lim, Soyoung. Remove the skin. Just 3.5 ounces... Vitamin C. . Melt butter in a small saucepan over medium heat until foaming. 4 Nov 2011. How To Cook Purple Sweet Potato: Recipe & Nutrition Benefits Boil until fork tender or about 10-15 minutes. If you're trying to lose weight or maintain a healthy weight, eating Okinawan sweet potatoes may help. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. How to Give Flavor to a Boiled Potato When on a Diet. To choose for the best Okinawan sweet potatoes, look for those that are firm and free from soft or brown spots. The Okinawan sweet potatoes have a beige colored skin but a violet-purple flesh. Others would call it the purple yam, and of course, since it is very popular Japan, they call it the Japanese sweet potato. Your daily values may be higher or lower depending on your calorie needs. Of all the potatoes, sweet potatoes are easiest to grow. It also supports a healthy immune system and is important for reproduction and the proper functioning of the heart, lungs and kidneys. With 1.5 calories per gram, the Okinawan sweet potato is considered a low-energy-dense food. Take a look at Purple Okinawan Sweet Potato … While the dough is in the refrigerator start your sweet potato filling. https://www.fatsecret.com/calories-nutrition/usda/sweet-potato 4 Nov 2011, Smith, S.E. If you want to add a little color to your meals, consider replacing your usual white potato with an Okinawan sweet potato. select one serving size select one serving size... 1 cup 1 medium (7" length, 6-1/2" circumference), without skin 10 2 2010. Sweet potatoes are rich in beta carotene, which your body can convert into vitamin A. 281%. One easy way is to substitute regular potatoes with Okinawan sweet potatoes when making mashed potatoes this holiday season. Sweet potato is done cooking when you can easily pierce a knife through it. With Okinawan sweet potatoes in abundance this time of year, they make the perfect addition to your Thanksgiving meal. This antioxidant may decrease the duration of the common cold and improve skin health. Wendy's Medium French Fries 1 serving - 440 calories, 21 fat, 58 carbs; Soy milk, Soy Milk, Natural 1 serving - 100 calories, 4 fat, 8 carbs; Whole Wheat Tortilla, medium (45g) 1 serving - 130 calories, 3 fat, 22 carbs Smart Balance Buttery Spread 1 tbsp - 80 calories, 9 fat, 0 carbs The phytonutrients associated with different colors in sweet potato do have different health properties. British Nutrition Foundation: What Is Energy Density? You won't have any trouble meeting your vitamin A needs when you include Okinawan sweet potatoes in your diet. The Worlds Healthiest Foods. Peel the Okinawan sweet potatoes and chop into 1 inch cubes. A 1-cup serving of the potato contains 1,442 retinal equivalents of vitamin A, meeting more than 500 percent of the daily value. Similar to other root vegetables, sweet potatoes are rich in potassium. Related Foods. Add sea salt to taste if desired. Find out how many calories should you eat. Vitamin A is essential for sight and overall eye health. The association suggests you aim for 4,700 milligrams of potassium a day for heart health. 11 August 2011. PSP cultivars are unusually high in antioxidants. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of t… Protein 2 g. Sodium 20 mg. Potassium 271 mg. Cholesterol 0 mg. Vitamin A 0 %. Stir in zest and cook until fragrant, … "K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato." Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. Makes 12 servings. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. It is touted as one of the reasons Okinawans are living active disease-free lives past the age of 100. Place sweet potatoes into a large pot and cover with water; bring to a boil. Add sea salt to taste if desired. Livestrong.com. For starters, they boast different antioxidants. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. Iron 4 %. Foods with a low energy density fill you up on fewer calories, and this helps keep hunger away when you're trying to limit calorie intake for weight loss or maintenance. Fiber in food aids in hunger control and helps regulate blood sugar. While the dough is in the refrigerator start your sweet potato filling. Each 1-cup serving of the potato contains 5 grams of fiber. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. 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). 3%. * Percent Daily Values are based on a 2000 calorie diet. Find out about the latest research on sweet potato nutrition facts, delivered in free, easy-to-understand videos. Place a small pot of water on the stove over medium high heat and heat to a rolling boil. Also known as the Okinawan sweet potato, Okinawan yams are botanically speaking a sweet potato rather than a true yam. Place a small pot of water on the stove over medium high heat and heat to a rolling boil. A single … High In Potassium. You may also like. Children and adults need 20 to 30 grams of fiber a day. Corleone holds a Bachelor of Science in nutrition. The vibrantly beautiful and nutritious Okinawan sweet potato is loaded with antioxidants, phytonutrients, and health-promoting fiber. ** Purple Sweet Potatoes, a sodium free food. The purple sweet potato is naturally rich in potassium with 712 milligrams in a 1-cup serving. Sweet potatoes prefer sandy, well-drained soil, full sun and plenty of space for the vines to spread. Sweet potatoes were ranked by the Mayo Clinic as one of the top 10 healthiest foods. She rarely eats sweet potatoes, but always eats rice. An Okinawan sweet potato is a root crop just like regular potatoes. The staple foods in a traditional Okinawan diet are ( 2 ): Kansas State University. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels.4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. The Dr. Oz Show. There is a reason why Okinawans eat rice, along with most Asian cultures–it’s cheap food! Compare Foods. Mash the purple potatoes while adding in coconut milk and cinnamon powder to taste. Cut butter into flour mixture until texture is sandy. Okinawan Sweet Potato: (10 lb - Tubar) A Purple Powerhouse of Nutrition Purple Sweet Potato Powder (Japanese Purple Yam, Ube) - 100% Natural - Delicious, Color-changing Raw Sweet Potato Powder | Add To Cereal, Porridge, Yogurt, Smoothies | Net Weight: 2.64oz/75g The vibrantly beautiful and nutritious Okinawan sweet potato is loaded with antioxidants, phytonutrients, and health-promoting fiber. Growing Sweet Potato Greens. Information about Purple Japanese Sweet Potatoes including applications, recipes, nutritional value, taste, seasons, availability, storage, restaurants, cooking, geography and history. Cut the potato into 1 inch cubes and place in a bowl. Okinawan sweet potatoes, sometimes called Japanese purple potatoes, or Japanese sweet potatoes, are a unique variety of sweet potato which is actually native to the Americas, not Japan, let alone Okinawa. Calcium. Calcium 4 %. Boil until fork tender or about 10-15 minutes. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. There are 140 calories in 1 cup cooked (150 g) of Hawaiian Veggie Farm Okinawan purple sweet potato. It is the same pigment that gives blueberries, red grapes and red cabbage their color.5. Like any other sweet potatoes, they have a low glycemic index and high content of fiber. © Copyright 2020 Hearst Communications, Inc. "Okinawan Sweet Potato Nutrition." Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Other names: Purple Sweet Potato Scientific name: Ipomoea spp. : Calorie breakdown: 3% fat, 91% carbs, 6% protein. Plant the sweet potato “slips” in spring because sweet potatoes need four to six months of consistently warm weather. Set aside. You may also like. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. It is the Okinawans’ diet, however, that may have the most potential to change our views on healthy ageing. Like the Hannah, Okinawa sweet potatoes … 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. Potassium. While sweet potatoes are significantly higher in vitamin A and slightly higher in fiber, the white potato wins when it comes to potassium and vitamin C content. What Are the Health Benefits from Canary Melon? American Heart Association: Potassium and Blood Pressure. Food here is expensive (the kind of government subsidies that exist in the states I don’t believe exist here), sweet potatoes not excepting (costs about 95 yen, or $1 for a small/medium sweet potato). Once cooked, they have a sweet taste and a creamy texture. Peel sweet potatoes, transfer to a bowl, and mash. Preparation. 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