11 Recipes Featuring Japanese Sweet Potatoes, a Staple for Some of the Longest-Living People in the World (2024)

FAQs

What is the best way to eat Japanese sweet potatoes? ›

Best of all they contain all the essential amino acids that our bodies need. Are Japanese sweet potatoes healthier than regular sweet potatoes? All varieties of sweet potatoes are good for you but these purple-skin tubers do have higher concentrations of specific vitamins and nutrients.

Okinawan Sweet Potato vs. Japanese Sweet Potato

Unlike the light skin and purple flesh of the Okinawan sweet potato, Japanese sweet potatoes (locally known as satsuma imo) have reddish-purple skin and light-colored flesh, which can either be yellow or white. Both varieties also differ in texture.

The Okinawan diet primarily consists of sweet potatoes and other highly antioxidant vegetables and fruits. Their diet may contribute to healthy longevity by protecting cells from damage, which otherwise leads to cellular aging, inflammation, and diseases.

Yes, you can eat sweet potato skin, whether it's an orange, white or purple sweet potato. So the next time you make sweet potatoes, try keeping the skin on. Not only will it save you prep time and add a textural component to the dish, but there are also nutritional benefits to leaving the peel on.

Purple Sweet Potato Nutritional Information

However, Okinawa sweet potatoes contain 150% more antioxidants than blueberries, which makes them a powerful cancer-fighting superfood. These purple sweet potatoes have plenty of other nutritional benefits too.

Organic Japanese Sweet Potato at Whole Foods Market.

The bottom line. When eaten in moderation, sweet potatoes can be part of a healthy food plan when you're living with diabetes. Some types of sweet potatoes may even provide benefits to help you manage your condition. These include Japanese sweet potatoes and purple sweet potatoes.

Over time, the Okinawan sweet potato became an important part of the Okinawan diet and culture. It was used in traditional Okinawan imo-ryori, cuisine that focuses on the use of sweet potatoes in various preparations, such as tempura, soup, and even ice cream.

Japanese sweet potatoes can last for up to a month when stored properly. Store them in a cool, dark, dry place, such as in a closed pantry or cupboard—if Japanese sweet potatoes are exposed to light, they'll sprout.

What is the healthiest sweet potato? ›

Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors.

While the dried sweet potato can be eaten raw, it can also be toasted to help bring out the nutty aroma and provide a sweeter and softer texture.

Just one sweet potato gives you 102% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. It's also good for your reproductive system and organs like your heart and kidneys.

The researcher eats a plant-rich diet that includes seafood three times a week. Fish is one source of protein, though his main source comes from legumes, including chickpeas or lentils or black beans. He also recommends lots of whole grains, vegetables and generous amounts of olive oil — 3 tablespoons per day.

If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.

Typically in Japan, we enjoy yaki imo as it is. It makes a hearty yet healthy snack, but you can still serve it as a side as a part of a meal. We eat the skin of Japanese sweet potatoes. That's why it's important to scrub and wash the sweet potatoes well before you bake them.

Pairing Japanese sweet potatoes with ingredients like tangy goat cheese, balsamic vinegar, or aromatic herbs results in dishes that playfully dance across your taste buds. These unique pairings exemplify the sweet potato's versatility and ability to harmonize with a wide array of flavors.

Because they're a little drier and starchier than other varieties, Japanese sweet potatoes have a distinct creaminess and a fluffier, lighter texture, a little more like a regular baking potato than a standard orange sweet potato. They also have a particularly sweet yet, subtle flavor compared to many other varieties.

They taste like buttery chestnuts, and when you bake them their interiors get so fluffy, thanks to less moisture, they taste like a cross between a white Russet and an orange Beauregard — and somehow more appealing than either.