japanese purple sweet potato nutrition factsjapanese purple sweet potato nutrition facts

The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. This effect was without adding any exercise. At a dosage of 250 mg/kg, it stimulated the immune system function. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. 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. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. They contain four times your daily value of vitamin A, half your daily value of vitamin C, as well as manganese, vitamin B6, copper, iron, dietary fiber, and potassium. Have you ever asked yourself, "How much weight can I lose in a month?" It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Pinpoint your location annonymously through the Specialty Produce App and let With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. American Diabetes Association: Explore: Complications, Diabetes Self-Management: Cooking Methods for Healthy Eating, Nutrients: The Effect of Dietary Glycaemic Index on Glycaemia in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Nutrients: A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. The amounts, per potato, are as follows: Potassium : 940 milligrams Calcium : 80 milligrams Magnesium : 50 milligrams Phosphorus : 92 milligrams Iron : 1.4 milligrams Copper : 0.36 milligram Manganese : 0.88 milligram The skin and flesh of these sweet potatoes have rich nutrition in them. Campesterol was the second most abundant. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. These cookies will be stored in your browser only with your consent. 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. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. If you were to consider a medium-sized red skin potato, it will contain 150 calories with 0.14 oz (4 g) of protein, 0.11 oz (3 g) of fiber, and 1.12 oz (34 g) of carbohydrates. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. 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. Nutrition Facts for Sweet Potatoes - myfooddata PSP can help control diabetes by improving blood sugar regulation and insulin production. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. It is mandatory to procure user consent prior to running these cookies on your website. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Japanese sweet potato Nutrition Facts - Eat This Much In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 4 g protein. Fiber is the part of food your body cannot digest. 184 Cal. 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. Purple sweet potato Nutrition Facts & Calories - Inlivo Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy It prevents indigestion, gas, constipation, stomach ache, etc. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. They are especially rich in coumarins [7]. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. 2015;2015:768093. doi:10.1155/2015/768093. Nutritional Value Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health Good source of fiber (12% of DV/100g). Sweet potatoes, as a group, prefer hot, humid climates. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). 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. 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. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. 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. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Japanese sweet potatoes are rich in vitamins C and E. These potent antioxidants scavenge toxic free radicals and prevent the incidence of cancers in significant body organs. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. While Japanese sweet potato is considered safe to eat as food, it should never be used in place of something your doctor recommends or prescribes. 7. What is the purple food in Hawaii? - coalitionbrewing.com Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. This delicious dish is flexible and serves 4. Japanese Yams Information and Facts - Specialty Produce Boniato History. 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 Potato (Satsumaimo) Just One Cookbook The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. But a baked sweet potato has a GI of 94. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. Soluble fiber helps stabilize blood sugar and cholesterol levels. A plus sign next to the number [1+, 2+, etc] means that the information is found within the full scientific study rather than the abstract. You will often find serotonin included as an ingredient in antidepressants. All make a sweeter, moister alternative to plain white potatoes. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Sweet potatoes are only distantly related to potatoes. Japanese sweet potato contains 30 milligrams of tryptophan. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Published April 1, 2019. Many polyphenols work as antioxidants in the human body. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Of course, creating an all-purple dish is even more dramatic. 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]. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Purple sweet potatoes have antioxidant protection. Craving something sweet but healthy in the morning? 10. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. There are no saturated fats in sweet potatoes [1]. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Eating a sweet potato might help you chase away the blues. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! It also helps regulate blood sugar levels. It also helps regulate blood sugar levels. PSP can help control diabetes by improving blood sugar regulation and insulin production. In addition, retinol is crucial for fetal development. 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! This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. 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 ]. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. 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. However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. 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. 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. As PSP is rich in potassium, it helps regulate blood pressure. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Align your health hacks with your genes for optimal health & cognitive function. The glycemic index of sweet potato depends on the cooking method. Japanese Sweet Potato Nutrition And Health Benefits They simply contain some compounds of interest to cancer researchers. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Purple Sweet Potato Calories - This Nutrition These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. others know about unique flavors that are around them. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Phytosterols are a cholesterol-like molecule found in plant cells. Health Benefits 1. 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What Nutrients Are in the Skins of Sweet Potatoes? Biomed Res Int. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. 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. Our goal is to not have a single piece of inaccurate information on this website. PSP cultivars are unusually high in antioxidants. Some are firm, dry, and mealy, while others are soft and moist. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Digestive HealthFiber in PSP helps improve digestive health. but is for informational and educational purposes alone. Which Sweet Potato Is the Healthiest? | livestrong or "How many meals a day should you eat?" Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Sweet potato is native to the tropical regions of America. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. 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. SelfDecode does not treat, diagnose or cure any conditions, This makes it a healthy food choice for diabetics [1]. Food allergy. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. She is a strong advocate of integrating scientific knowledge and holistic medicine. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. 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. Percentages are based on a diet of 2000 calories a day. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Continue boiling until soft (easily pierced by a fork), and then drain. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. 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]. Jonathan Ritter, PharmD, PhD (Pharmacology).
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