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© Copyright 2020 Hearst Communications, Inc. High In Potassium. https://www.fatsecret.com/calories-nutrition/usda/sweet-potato American Heart Association: Potassium and Blood Pressure. 4 11 2011, "Sweet Potatoes." A 1-cup serving of the purple potato, which is equal to 150 grams, contains 220 calories. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. Like any other sweet potatoes, they have a low glycemic index and high content of fiber. Ingredients And Nutrition Overview. A 1-cup serving of the potato contains 1,442 retinal equivalents of vitamin A, meeting more than 500 percent of the daily value. A single … To choose for the best Okinawan sweet potatoes, look for those that are firm and free from soft or brown spots. PSP cultivars are unusually high in antioxidants. Your daily values may be higher or lower depending on your calorie needs. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. The Dr. Oz Show. Calcium. It also supports a healthy immune system and is important for reproduction and the proper functioning of the heart, lungs and kidneys. The association suggests you aim for 4,700 milligrams of potassium a day for heart health. Other names: Purple Sweet Potato Scientific name: Ipomoea spp. Native to the Americas, it was brought to Japan sometime between 1492 and 1605. Peel and cube up sweet potato and add to boiling water. Peel the Okinawan sweet potatoes and chop into 1 inch cubes. Remove from heat, peel, and mash. 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. Instead, their main source of calories is the sweet potato, followed by whole grains, legumes, and fiber-rich vegetables. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. It is most popular in Asian countries, though here in the US, it is better known as the Hawaiian sweet potato. Reduce heat to medium-low and simmer until tender, about 20 minutes. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Add sea salt to taste if desired. Drain and allow sweet potatoes to cool. Melt butter in a small saucepan over medium heat until foaming. For starters, they boast different antioxidants. 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. Compare Foods. 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. Find Out How Many Calories Are In Purple Okinawan Sweet Potato, Good or Bad Points and Other Nutrition Facts about it. The American Heart Association says eating foods high in potassium may help lower blood pressure by blunting the effects of sodium. The staple foods in a traditional Okinawan diet are ( 2 ): Set aside. How nice to find out that such a creamy and delicious vegetable, a staple in many Hawaiian homes, is so nutritious as well! "What are Okinawan Sweet Potatoes?" 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 … You may also like. An Okinawan sweet potato is a root crop just like regular potatoes. 11 August 2011. 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. Calcium 4 %. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. 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. Sweet potato is done cooking when you can easily pierce a knife through it. Place a small pot of water on the stove over medium high heat and heat to a rolling boil. Percentages are based on a diet of 2000 calories a day. ** Purple Sweet Potatoes, a sodium free food. Also known as the Okinawan sweet potato, Okinawan yams are botanically speaking a sweet potato rather than a true yam. 29.5mg. Wash the outer skin of the Okinawan sweet potato, then boil for 30-45 minutes, or until tender but not mushy. Plant the sweet potato “slips” in spring because sweet potatoes need four to six months of consistently warm weather. University of Hawaii: Sweet Potato, Okinawan: Nutrition Facts. While the dough is in the refrigerator start your sweet potato filling. 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). The purple sweet potato is naturally rich in potassium with 712 milligrams in a 1-cup serving. While the potatoes are boiling start the simple syrup. Children and adults need 20 to 30 grams of fiber a day. Peel and cube up sweet potato and add to boiling water. Cook sweet potatoes by either baking or steaming (see the Produce of the Month flyer for information on cooking times). One easy way is to substitute regular potatoes with Okinawan sweet potatoes when making mashed potatoes this holiday season. Instead, their main source of calories is the sweet potato, followed by whole grains, legumes, and fiber-rich vegetables. Cut butter into flour mixture until texture is sandy. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition. "5 Superfoods to eat now." The staple foods in a traditional Okinawan diet are ( 2 ): Related Foods. The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. The Okinawan diet was centered around purple and orange sweet potatoes—how delicious is that? 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 purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of t… 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. Current Facts Okinawan yams, botanically classified as Ipomoea batatas, are a dicotyledonous plant and are a part of the Convolvulaceae or morning glory family. With 1.5 calories per gram, the Okinawan sweet potato is considered a low-energy-dense food. Once cooked, they have a sweet taste and a creamy texture. While the dough is in the refrigerator start your sweet potato filling. 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. Livestrong.com. 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. Place sweet potatoes into a large pot and cover with water; bring to a boil. Use all the same ingredients you would use with mashed potatoes. Corleone holds a Bachelor of Science in nutrition. ** Purple Sweet Potatoes, a sodium free food. What Are the Health Benefits from Canary Melon? 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. 9 June 2009. You won't have any trouble meeting your vitamin A needs when you include Okinawan sweet potatoes in your diet. As a good source of fiber, Okinawan sweet potatoes may help alleviate or prevent constipation. Stir in zest and cook until fragrant, … 18 July 2011. Like the Hannah, Okinawa sweet potatoes … 4 Nov 2011, Smith, S.E. Add a splash of color and a healthy dose of antioxidants to your Thanksgiving table. The phytonutrients associated with different colors in sweet potato do have different health properties. Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. "K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato." This makes it a healthy food choice for diabetics [ 1 ]. select one serving size select one serving size... 1 cup 1 medium (7" length, 6-1/2" circumference), without skin It is touted as one of the reasons Okinawans are living active disease-free lives past the age of 100. 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. Important for … Find out how many calories should you eat. Remove the skin. Sweet potatoes were ranked by the Mayo Clinic as one of the top 10 healthiest foods. 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). Like its orange-fleshed cousin, the Okinawan sweet potato is rich in nutrients and offers a number of health benefits. Makes 12 servings. 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