The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Japanese sweet potatoes provide approximately 2 grams of protein. Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Carbs help fuel your brain, nervous system, cells and heart. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Craving something sweet but healthy in the morning? 3. Join for free! Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. However, it refers to a specific type of sweet potato that is that is drier and less sweet than the varieties typical in the US. But opting out of some of these cookies may have an effect on your browsing experience. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic [15]. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat [16]. Thus, PSP can improve visual functions. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Other purple foods include ulu (breadfruit), mangos, and some . Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. We'll assume you're ok with this, but you can opt-out if you wish. PSP can help control diabetes by improving blood sugar regulation and insulin production. Pinpoint your location annonymously through the Specialty Produce App and let Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Digestive HealthFiber in PSP helps improve digestive health. But a baked sweet potato has a GI of 94. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. 3. Fiber is filling, without adding significant calories. Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. The following purported benefits are only supported by limited, low-quality clinical studies. Food allergy. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Vitamin E in Japanese sweet potatoes is also good for the health of your eyes and may reduce the risk of cataracts, according to a meta-analysis, published in Public Health Nutrition in 2015. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. The extract acts like an anti-atherosclerotic (hardening of arteries, due to deposition of plaque on their inner walls, is called atherosclerosis) and anti-diabetic agent. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Boniato History. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. J Nutr Metab. We also use third-party cookies that help us analyze and understand how you use this website. Sign Up. Is a chef doing things with shaved fennel that are out of this world? No human studies have yet investigated the effect of Japanese sweet potato on heart health. Align your health hacks with your genes for optimal health & cognitive function. Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. This effect was without adding any exercise. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Components in Japanese Sweet Potato Tubers, Health Effects of Japanese Sweet Potatoes, Animal & Cell Research (Lacking Evidence), Japanese Sweet Potato as Part of the Lectin Avoidance Diet. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Nutrition Facts; Serving Size: 1 cup, cubes (133g . . If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. 6. So they can be incorporated in the diet by weight watchers and diabetics. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. The purple yam (ube) is a starchy root vegetable that's a great source of carbs, potassium, and vitamin C. One cup (100 grams) of cooked ube provides the following ( 1 ): Calories: 140 Carbs:. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Purple sweet potato benefits include their versatility. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. National Institutes of Health Office of Dietary Supplements. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. National Institutes of Health Office of Dietary Supplements. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island Okinawa, where it was a staple in the local diet for centuries. Your body converts the beta carotene it receives from foods into vitamin A. Fiber in PSP helps improve digestive health. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Health Benefits 1. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Can Vitamins Help to Slow Down Your Heart Rate? 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]. Sweet Recipes Cultivation Flavor Nutrition Storage Sweet Amorgos Island Beauregard Boniato Cilembu Covington Gold Austrailian Gorojima Hannah Japanese Japanese Purple Mississippi Murasaki Naruto Kintoki O'Henry Satsuma-imo Stokes Purple Tahitian West African White Yellow West African. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. In addition, there was a decrease in insulin resistance. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. FoodData Central. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Sweet potatoes, as a group, prefer hot, humid climates. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). They simply contain some compounds of interest to cancer researchers. Some are firm, dry, and mealy, while others are soft and moist. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Yams Recipes Cultivation Flavor Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. About Food Exercise Apps Community Blog Premium. But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. Vitamin A also helps reduce the risk of eye infections. . Many people around the world eat sweet potatoes as a staple food without any ill effects. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. The University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Sweet potatoes contain no fat, saturated fat or cholesterol. Quick stats 130 Calories 27g Carbs (27g net carbs) 0g Fat 2g Protein No price info Try our free Diet Generator I want to eat calories in meals. Cleveland Clinic. Continue boiling until soft (easily pierced by a fork), and then drain. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Table 1: Nutrition facts per medium (171-gram) cooked purple sweet potato Vitamins Vitamin A RAE: 183% of the daily value Vitamin C: 38% DV Vitamin B6: 29% DV Thiamin (B1): 18% DV Vitamin E: 7% DV Niacin (B3): 6% DV Riboflavin (B2): 5% DV Folate: 3% DV RAE = retinol activity equivalents Minerals Potassium: 17% DV Zinc: 9% DV Magnesium: 7% DV In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Contains a low amount of risky components that may include sodium and sugars (0%/oz). One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. This delicious dish is flexible and serves 4. Use a fork to pierce five sets of holes throughout each sweet potato. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. Many polyphenols work as antioxidants in the human body. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. The skin and flesh of these sweet potatoes have rich nutrition in them. It is mandatory to procure user consent prior to running these cookies on your website. Antioxidant ActivityPSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. There are no saturated fats in sweet potatoes [1]. The Japanese yam is unlike a sweet potato in its skin color and flesh. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Vitamin A also helps your body process and use iron properly. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Required fields are marked *. Thus, PSP can improve visual functions. Jonathan Ritter, PharmD, PhD (Pharmacology). However, the studies listed below should not be interpreted as supportive of any health benefit. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. They are rich in the following vitamins and minerals: 1 Vitamin A in the form of beta-carotene Vitamin B6 Vitamin C Potassium Fiber Zinc Magnesium Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Sweet potato is native to the tropical regions of America. Read more: Which Sweet Potato Is the Healthiest? Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Besides that, however, sweet potato strains have a very similar nutritional profile. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. They are nutritious for humans and many types of animals. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Kerns studied English literature and neurology at UC Davis. They are especially rich in coumarins [7]. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. 9. It also helps regulate blood sugar levels. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine and serine in the largest amounts. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Naturally low in fat and high in nutritional value, they are packed with health benefits. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. There exist several varieties of the root vegetable sweet potato (, ). Anthocyanins in purple sweet potatoes have memory-enhancing effects. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |, Mashed Purple Yams with Sesame Brown Butter. Chan School of Public Health. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Ana received her MS in Pharmacy from the University of Belgrade. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color Published April 1, 2019. or "How many meals a day should you eat?" Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. It makes a healthy choice for diabetics. Try using herbs or spices and a dollop of yogurt to add flavor instead. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Have you ever asked yourself, "How much weight can I lose in a month?" Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Your blood vessels need magnesium to relax and to transport calcium and potassium. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. Talk to your doctor to develop strategies to address any health concerns you may have [1]. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. The sweetness does come at a carbohydrate cost, with the price being about 37 grams of carbohydrates for an average sweet potato, and 61 for an Okinawan purple specifically. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Produce Sharing allows you to share your produce discoveries with your neighbors and the world!
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