Japanese sweet potato is packed with health benefits and is rich in vitamins, minerals, and other compounds. Japanese sweet potato also known as satsuma-imo. It is very beneficial for our health, especially for heart health, diabetes, and eye health.
What Is Japanese Sweet Potato?
Packed with flavor, color, and nutrition are Japanese sweet potatoes known in Japan as satsuma-imo. Compared to other sweet potatoes, Japanese sweet potatoes have a higher sweet content than other sweet potatoes and have a purple or reddish color on the top and a light yellow color on the inside. It is considered a ‘superfood’ due to its high nutritional value.
Nutritional Profile Of Japanese Sweet Potatoes
Known as a superfood, Japanese sweet potato is a very healthy food that contains a lot of carbohydrates, vitamins, potassium, and fiber that help us maintain good health. The nutritional value of Japanese sweet potato is discussed in detail below.
Fiber:- Japanese sweet potatoes are rich in fiber, which helps improve digestion and relieve constipation. Also helps prevent cancer and control diabetes.
Vitamin A:- Japanese sweet potatoes contain Vitamin A which helps in maintaining good eye health and also helps in maintaining good skin health and boosting the immune system.
Vitamin C:- These potatoes are rich in Vitamin C which helps in strengthening our immune system and keeps the skin glowing.
Carbohydrates:- Carbohydrates in Japanese sweet potatoes provide energy to our body and also improve digestion, and sleep and help in weight management.
Potassium:- Potassium helps maintain good heart health and control high blood pressure.
Calcium:- The calcium present in these potatoes helps in strengthening the bones.
Low glycemic index:- Japanese sweet potatoes have a low glycemic index, which is very beneficial for stroke and heart disease. It also helps control diabetes and reduce weight.
Antioxidants:- Japanese sweet potatoes are rich in antioxidants that protect the body from oxidative stress. It helps prevent heart disease, diabetes, and cancer. It is also very beneficial in boosting immunity and keeping the skin healthy. Adding Japanese sweet potatoes to your diet will prove to be one of the smartest decisions for your health.
7 Health Benefits Of Japanese Sweet Potato
Rich in nutrients, Japanese sweet potatoes are very beneficial for our health. Let’s look at some of the health benefits of Japanese sweet potato.
2) Maintains good eye health:- This potato plays a very important role in maintaining good eye health. The Vitamin A in it keeps the retina healthy and prevents night blindness.
3) Increases Immunity:- Due to the lack of Vitamin C and Antioxidants, we get sick easily. This sweet potato helps to correct the deficiency of vitamin C and antioxidants, thereby increasing our immunity system.
4) Helps control diabetes:- The fiber in Japanese sweet potatoes helps lower blood sugar levels. Also, it has a low glycemic index, which regulates blood sugar levels, so it can be said that it is a very healthy food for diabetic patients.
5) Strengthens Bones:– These potatoes contain potassium and calcium which help in strengthening the bones.
6) Prevents Cancer:- Antioxidants in Japanese sweet potatoes are very beneficial for our hearts. It regulates blood pressure and helps prevent heart problems and cancer.
7) Helps To Control Weight:- If you want to control weight, definitely include Japanese sweet potato in your diet as it is low in calories and high in carbohydrates which helps in weight control.
Cooking And Preparing Tips For Japanese Sweet Potatoes
Japanese sweet potatoes are a great food for taste and nutrition. It can be eaten in many ways such as boiled, roasted, with soup, or baked. However, it is best to eat boiled, baked, or eaten with soup.
- To Boil –
First, wash the potatoes very well and then boil them for 30 minutes. Boiled potatoes are the most beneficial.
- With Soup –
You can boil the potatoes by grinding them into small pieces and adding them to the soup. You can eat it like this for better taste.
- By Baking –
Baked Japanese sweet potatoes bring out the natural sweetness. First, cut the potatoes in half, and place in the oven for 50 minutes. Then you can eat them lightly buttered on top.
How TO Find High Quality Japanese Sweet Potatoes?
Before looking for good quality Japanese sweet potatoes, there are a few things you need to look out for. Potatoes should not be soft or discolored. Good Japanese sweet potatoes will be firm and purple or reddish in color. Also, keep the potatoes fresh, don’t buy rough potatoes, keeping these few tips in mind you can easily choose the best Japanese sweet potatoes.
Difference Between Japanese Sweet Potato And Other Sweet Potato
There are many types of sweet potatoes found all over the world, Japanese sweet potatoes have a few differences from other sweet potatoes which are discussed below.
- Color
Japanese sweet potato:- The surface or skin of this potato is purple and reddish and the inside is white or light yellow in color.
Other sweet potatoes:- Other sweet potatoes are brown or dark red in color on top and orange or white on the inside.
- Origin
Japanese sweet potato:- Japanese sweet potato originated in Japan and is a popular food in Japan and parts of Europe.
Other sweet potatoes:- A variety of sweet potatoes are found in different parts of America, Africa, and Asia.
- Nutritional value
Japanese sweet potatoes have the highest nutritional value compared to other sweet potatoes. These potatoes contain Vitamin A and C, Potassium, calcium, fiber, antioxidants, and carbohydrates that help keep us healthy.
Conclusion
As a nutritious food, Japanese sweet potato should be added to your diet. These potatoes are rich in vitamins, fiber, antioxidants, and carbohydrates that help us maintain good health. It maintains weight control, improves eye health, strengthens bones, and helps prevent heart disease and cancer. Adding this potato to the diet can be chosen as a tasty food as well as a healthy food.
Frequently Ask Question
1) How healthy are Japanese sweet potatoes?
Ans- Japanese sweet potato is a very healthy food. It contains Vitamin A, Vitamin C, Carbohydrates, Antioxidants, Calcium, Potassium, and fiber, which improves eye and dental health, reduces the risk of heart disease, provides energy, controls diabetes and weight, and helps prevent cancer.
2) Nutrition facts of Japanese sweet potato 100 grams.
Ans-
- Calories:- 86 calorie
- Fats:- 0.1 gram
- Carbohydrates:- 20.1 gram
- Fiber:- 3 gram
- Protein:- 1.6 gram
- Vitamin C:- 2.4 mg
- Vitamin A:- 1900 mcg
- Potassium:- 437 mg
- Calcium:-30 mg
- Iron:- 0.5 mg
