Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Okinawan Sweet Potatoes. You've probably seen these purple beauties in your grocery store, but what’s so “super” about them? With their striking white exterior and vibrant purple interior, these potatoes offer substantial nutritional benefits, from high antioxidant levels to potential longevity benefits. Here's the catch: they also contain a whopping 61 grams of carbs per cup. How can a high-carb food support blood sugar balance? Well, the secret is in the way you prepare them. Jenn breaks down the fascinating science behind these potatoes, including their surprising glycemic index range and connection to one of the world's longest-living populations. Tune in to learn about this superfood and decide if you want to add it to your grocery list. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Okinawan Sweet Potato, Purple Sweet Potatoes, Japanese Sweet Potatoes, Beni Imo, Hawaiian Sweet Potatoes, Antioxidants, Anthocyanins, Resistant Starch, Blood Sugar Balance, Glycemic Index, Vitamin A, Potassium, Fiber, Anti-Inflammatory Foods, Longevity Diet, Blue Zones, Okinawa Japan, Health Span, Superfoods, Nutrient Dense Foods, Immune Support, Cardiovascular Health, Hormone Production, Cancer Prevention, Chronic Disease Prevention, Short Chain Fatty Acids, Colon Health, Insulin Sensitivity, Vitamin C, B Vitamins, Morning Glory Family, Cooking Methods, Steaming Vegetables, Boiling Potatoes, Resistant Starch Benefits, Anti-Aging Foods, Skin Health, Micronutrients, Plant-Based Nutrition, Whole Foods, How To Cook Okinawan Sweet Potatoes For Blood Sugar Balance, Purple Sweet Potato Antioxidant Benefits Compared To Blueberries
Transcripts
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[00:00:28] Have you had these? Maybe you've seen them in your grocery store. So they are absolutely delicious. And I know I say that and you're probably rolling your eyes because let's be real. I never met a potato I didn't like, right? But one of my favorites is the Japanese sweet potato. That one is purple on the outside and white on the inside.
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[00:01:20] So then it became a staple of Japanese nutrition. So they're named after the island of Okinawa, which happens to be one of the places where people have the longest life expectancies in the world. And I wanna point out too, that's not just lifespan, it's health span. And I don't think it's a coincidence. I think these, you know, crops, the Okinawa and Sweet potato plays into that.
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[00:02:12] According to the Nutrition Center at the University of Hawaii, a serving size of 171 grams, so that's a little less than a cup. It was like 0.8 or 0.9. 80, 90% of a cup. So that quantity gives us 251 calories, zero grams of fat, 61 grams of total carbs with six grams of fiber and one gram of protein, plus 812 milligrams of potassium.
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[00:03:10] With the antioxidants, we can focus on anti-inflammatory activity, and we're gonna come back to the antioxidants in a second. With six grams of fiber, we think satiety and blood sugar balance. Now, if you're a longtime listener, I hear you because you're thinking, wait a minute, I heard when you said 61 grams of total carbs in that cup.
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[00:03:56] There are a couple factors at play. The first is the [00:04:00] antioxidant content, which again, we're gonna come back to that. And the second is how they're cooked. So if they're boiled or steamed. They'll be low glycemic. Baking makes them high glycemic because the starches gelatinize. And then if you think back to our nutrition nugget called Cool, your rice.
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[00:04:40] Now on the antioxidant front, so Okinawa and sweet potatoes have anthocyanins. It's the same antioxidant as blueberries and red grapes and red cabbage, which by the way, we could have guessed based on their color. And for perspective, it looks like Okinawa and sweet [00:05:00] potatoes have 150% more antioxidants than blueberries.
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[00:05:26] Chronic diseases because again, it's how antioxidants work with cells and reduce inflammation. And then we also have that vitamin C that's additional immune support specifically for women. The combination of vitamins and minerals and the fiber seem to have support for hormone production, which is interesting.
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[00:06:12] They're all in this camp. They are very sweet, like they almost have like a honey flavor. Sorts. So you can steam them, you can use them in sweet or savory dishes, just like all potatoes, we're gonna cook them then. Cool. Or refrigerate them to develop that resistant starch, and sure, you can then heat them up again after that.
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[00:06:54] Connect with me on Instagram or all social media. I am at Jenn Trepeck, [00:07:00] J-E-N-N-T-R-E-P-E-C-K. Website is a salad with a side of fries.com. Pick your platform, send a message. Dr. Tyann Mueller, thank you. Thank you again for joining us this week. Thank you, Jenn. Thanks everybody. Absolutely friends. If you're not already become a member, join us in the Happy Healthy Hub.
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[00:07:32] Well friends, that's it for today's episode of Salad with a Side of Fries. Congratulations for making yourself and your health a priority. Thanks so much for joining us. Be sure to click subscribe or follow on your favorite podcast platform. Share us with a friend and we'll be back next week. Always remember you deserve it and you are worth it.
