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. Iron 4 %. Place a small pot of water on the stove over medium high heat and heat to a rolling boil. Calcium. select one serving size select one serving size... 1 cup 1 medium (7" length, 6-1/2" circumference), without skin Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. 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. 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). Organic Purple Sweet Potatoes, 1 lb. The staple foods in a traditional Okinawan diet are ( 2 ): . How To Cook Purple Sweet Potato: Recipe & Nutrition Benefits Wash the outer skin of the Okinawan sweet potato, then boil for 30-45 minutes, or until tender but not mushy. Signup form for the Down to Earth email mailing list. Cut the potato into 1 inch cubes and place in a bowl. 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. It is most popular in Asian countries, though here in the US, it is better known as the Hawaiian sweet potato. 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). It is touted as one of the reasons Okinawans are living active disease-free lives past the age of 100. Add sea salt to taste if desired. You won't have any trouble meeting your vitamin A needs when you include Okinawan sweet potatoes in your diet. The Okinawan sweet potatoes have a beige colored skin but a violet-purple flesh. Add sea salt to taste if desired. CRUST layer (start working on this layer while the sweet potatoes are cooking): In medium bowl, combine sugar, flour, and nuts. Plant the sweet potato “slips” in spring because sweet potatoes need four to six months of consistently warm weather. ** Purple Sweet Potatoes, a sodium free food. For starters, they boast different antioxidants. This antioxidant may decrease the duration of the common cold and improve skin health. 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. Just 3.5 ounces... Vitamin C. . Mash the purple potatoes while adding in coconut milk and cinnamon powder to taste. 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. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition. Take a look at Purple Okinawan Sweet Potato … "K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato." 10 2 2010. There are 140 calories in 1 cup cooked (150 g) of Hawaiian Veggie Farm Okinawan purple sweet potato. 4 Nov 2011. The vibrantly beautiful and nutritious Okinawan sweet potato is loaded with antioxidants, phytonutrients, and health-promoting fiber. Native to the Americas, it was brought to Japan sometime between 1492 and 1605. Peel the Okinawan sweet potatoes and chop into 1 inch cubes. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. You may also like. Cook sweet potatoes by either baking or steaming (see the Produce of the Month flyer for information on cooking times). A 1-cup serving of the potato contains 1,442 retinal equivalents of vitamin A, meeting more than 500 percent of the daily value. You won't have any trouble meeting your vitamin A needs when you include Okinawan sweet potatoes in your diet. While the dough is in the refrigerator start your sweet potato filling. 9 June 2009. An Okinawan sweet potato is a root crop just like regular potatoes. Reduce heat to medium-low and simmer until tender, about 20 minutes. The staple foods in a traditional Okinawan diet are ( 2 ): 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. Protein 2 g. Sodium 20 mg. Potassium 271 mg. Cholesterol 0 mg. Vitamin A 0 %. 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. Remove the skin. A single … Instead, their main source of calories is the sweet potato, followed by whole grains, legumes, and fiber-rich vegetables. British Nutrition Foundation: What Is Energy Density? Ingredients And Nutrition Overview. Kansas State University. Hit escape key to cancel and exit form. Add a splash of color and a healthy dose of antioxidants to your Thanksgiving table. Boil until fork tender or about 10-15 minutes. High In Potassium. "Okinawan Sweet Potato Nutrition." PSP cultivars are unusually high in antioxidants. Peel and cube up sweet potato and add to boiling water. The purple sweet potato is naturally rich in potassium with 712 milligrams in a 1-cup serving. Related Foods. Place sweet potatoes into a large pot and cover with water; bring to a boil. Information about Purple Japanese Sweet Potatoes including applications, recipes, nutritional value, taste, seasons, availability, storage, restaurants, cooking, geography and history. Wise Geek. If you want to add a little color to your meals, consider replacing your usual white potato with an Okinawan sweet potato. University of Hawaii: Sweet Potato, Okinawan: Nutrition Facts. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of t… Could have been bitter gourd, or soursop—but no, sweet potatoes, yum. It is touted as one of the reasons Okinawans are living active disease-free lives past the age of 100. 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. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Find out about the latest research on sweet potato nutrition facts, delivered in free, easy-to-understand videos. The American Heart Association says eating foods high in potassium may help lower blood pressure by blunting the effects of sodium. Also known as the Okinawan sweet potato, Okinawan yams are botanically speaking a sweet potato rather than a true yam. 3%. © Copyright 2020 Hearst Communications, Inc. : Calorie breakdown: 3% fat, 91% carbs, 6% protein. Drain and allow sweet potatoes to cool. It is the Okinawans’ diet, however, that may have the most potential to change our views on healthy ageing. 4 Nov 2011, Lim, Soyoung. 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. Once cooked, they have a sweet taste and a creamy texture. While the dough is in the refrigerator start your sweet potato filling. Find out how many calories should you eat. Sweet potatoes were ranked by the Mayo Clinic as one of the top 10 healthiest foods. This makes it a healthy food choice for diabetics [ 1 ]. Of all the potatoes, sweet potatoes are easiest to grow. So, 90 plus percent whole food plant-based makes it a highly anti-inflammatory diet, makes it a … The vibrantly beautiful and nutritious Okinawan sweet potato is loaded with antioxidants, phytonutrients, and health-promoting fiber. ** Purple Sweet Potatoes, a sodium free food. Set aside. 2010. With Okinawan sweet potatoes in abundance this time of year, they make the perfect addition to your Thanksgiving meal. Peel the Okinawan sweet potatoes and chop into 1 inch cubes. The phytonutrients associated with different colors in sweet potato do have different health properties. Sweet potato is done cooking when you can easily pierce a knife through it. The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. * Percent Daily Values are based on a 2000 calorie diet. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. Like the Hannah, Okinawa sweet potatoes … Remove from heat, peel, and mash. Important for … 29.5mg. It also supports a healthy immune system and is important for reproduction and the proper functioning of the heart, lungs and kidneys. Peel sweet potatoes, transfer to a bowl, and mash. Place a small pot of water on the stove over medium high heat and heat to a rolling boil. She rarely eats sweet potatoes, but always eats rice. How to Give Flavor to a Boiled Potato When on a Diet. Let the cooked potato cool off for 10 minutes, or until warm. 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 Melt butter in a small saucepan over medium heat until foaming. 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. 11 August 2011. Vitamin C 6 %. 18 July 2011. https://www.fatsecret.com/calories-nutrition/usda/sweet-potato Use all the same ingredients you would use with mashed potatoes. 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 Makes 12 servings. Boil until fork tender or about 10-15 minutes. 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. Find Out How Many Calories Are In Purple Okinawan Sweet Potato, Good or Bad Points and Other Nutrition Facts about it. While the potatoes are boiling start the simple syrup. 4 November 2011, Vanaman, Bonnie. A 1-cup serving of the purple potato, which is equal to 150 grams, contains 220 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. The Okinawan diet was centered around purple and orange sweet potatoes—how delicious is that? Potassium. Like its orange-fleshed cousin, the Okinawan sweet potato is rich in nutrients and offers a number of health benefits. 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. Instead, their main source of calories is the sweet potato, followed by whole grains, legumes, and fiber-rich vegetables. Organic Purple Sweet Potatoes, 1 lb. Preparation. 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 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. Similar to other root vegetables, sweet potatoes are rich in potassium. Sweet potatoes are rich in beta carotene, which your body can convert into vitamin A.