Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Bake the sweet potatoes for 45-50 minutes. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Originally from Asia, these varieties have slowly increased in popularity in North America as consumers recognize the roots antioxidant-rich properties. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Japanese yams have hyaluronic acid content that is needed for all skin beauty solutions and keep the tissue always moist, overcoming dry skin and fine wrinkles on the face. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Want to find them near you? My mom likes them too because theyre super good for you. Had to go to my local Asian market to find these. Chan School of Public Health, International Journal of Food Sciences and Nutrition. I was like why is everyone eating sweet potatoes all the time? They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. I use this Japanese tawashi brush to scrub root vegetables. is a clickable link to peer-reviewed scientific studies. The potatoes are baked, not fried, which keeps the nutrition benefits front and center. Aquafaba, aka chickpea water, is used in place of oila. the secret ingredient to enjoying tthem is with fresh squeezed lime juice. Get the recipe: Gluten-free purple sweet potato tart. The potatoes are combined with sesame oil, brown sugar, soy sauce, rice vinegar, vanilla extract, maple syrup, and toasted sesame seeds. Japanese sweet potato also shines as a beautiful purple sub in sweet potato pieperfect for holiday baking. 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You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. If your local grocery store doesn't stock them, try a specialty Asian grocery store. Yaki imo is a baked Japanese sweet potato! In Japan, these potatoes are called Satsumaimo (). With distinct purple-ish or reddish color skin, inside the sweet potatoes are creamy white flesh that turns yellow after cooking. TheWoksofLife.com is written and produced for informational purposes only. Japanese sweet potatoes are medium to large in size and are cylindrical, oblong, and slightly bulbous in shape with rounded to tapered ends. So glad you loved it, Carrie! Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Read more: Sweet Potatoes and Weight Loss. Scrub them clean, poke them with a fork, and then bake them for 45-90 minutes (depending on the size). (Helpful Examples) Sweet potatoes are usually ready to harvest just as the ends of the vines begin to turn yellow, or just before the frost in the north. We see you cloud bread, and we raise you this purple sweet potato manju, a traditional Japanese dessert. The phytonutrients associated with different colors in sweet potato do have different health properties. (Insert a toothpick into the potato. The fiber in satsumaimo promotes your digestive system. Water the soil well before planting, and then water regularly during the growing season. Preheat oven to 425 degrees Fahrenheit. Place prepared sweet potatoes on a rimmed cookie sheet or roasting pan. Oh hi! Some have a slightly yellow color, but the Murasaki is known for being more white. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. As far as aesthetics, what the Japanese looks like on the inside is pure white. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. will change the nutritional information in any recipe. While we do our best to provide nutritional information as a general guideline to our readers, we are not certified nutritionists, and the values provided should be considered estimates. Time and again, my worldwide web pursuits for solid recipes that I know my family will eat has landed me back here., 30 Pantry & Freezer Recipes to Keep You Healthy & Sane. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. Choose a sunny spot. Pick sweet potatoes with dark reddish skin color. Japanese Sweet Potato (Carton of 5kg) $ 65.00. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Method: Preheat the oven to 415 degrees Fahrenheit and line a baking sheet with parchment paper. You will often find serotonin included as an ingredient in antidepressants. They simply contain some compounds of interest to cancer researchers. Heat the oil, butter or ghee over medium low heat, add the shallot and carefully saut until golden, stirring often about 5-6 minutes. Japanese sweet potatoes, also known as Satsumaimo, and have purple skin, yellow flesh and a denser texture than your regular sweet potato. The GI of a peeled sweet potato, boiled, is low at 46. Purple sweet potato is quite different from its orange sidekick. Turn potatoes once or twice during baking. Originated in Japan, Japanese sweet potatoes are rich in fiber, vitamins, minerals, and anti ageing properties. A short season variety that can be successfully grown in most northern states as well as the South. Poke a few holes into each potato with a fork or knife, place in microwaveable dish, and microwave on high for 5-10 minutes. As a kid, he suffered from inflammation, brain fog, fatigue, digestive problems, anxiety, depression, and other issues that were poorly understood in both conventional and alternative medicine. Space them out on a baking sheet (preferably parchment-lined). This is identified by its elongated shape, deep purple skin, and soft white flesh. Harvard T.H. Ana has many years of experience in clinical research and health advising. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. This review should be taken down in all fairness. 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]. Japanese sweet potatoes need at least six hours of direct sunlight per day in order to thrive. The Okinawan people eat both in abundance [2]. H Harvesting. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. When they're done, add a little olive oil or butter, seasoning of your choice, and dig in! The glycemic index of sweet potato depends on the cooking method. Add white pepper and salt (if needed) to taste. This is definitely the faster method of cooking them. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. 1. Pre-heat oven to 450 degrees. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. 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