japanese purple sweet potato nutrition facts

Some are firm, dry, and mealy, while others are soft and moist. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. Digestive HealthFiber in PSP helps improve digestive health. Campesterol was the second most abundant. Your blood vessels need magnesium to relax and to transport calcium and potassium. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Have you ever asked yourself, "How much weight can I lose in a month?" They are nutritious for humans and many types of animals. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Biomed Res Int. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Purple Sweet Potato Nutrition | livestrong Many people around the world eat sweet potatoes as a staple food without any ill effects. There are no saturated fats in sweet potatoes [1]. Nutrition Facts for Sweet Potatoes - myfooddata offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Some are firm, dry, and mealy, while others are soft and moist. is a clickable link to peer-reviewed scientific studies. Nutritional Facts for Japanese Sweet Potato | livestrong 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. These cookies do not store any personal information. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Our goal is to not have a single piece of inaccurate information on this website. You need protein to build tissue including bones, muscles and skin. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). SelfDecode is a personalized health report service, Japanese Sweet Potato Nutrition | Healthfully Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Have you ever asked yourself, "How much weight can I lose in a month?" Purple sweet potato Nutrition Facts & Calories - Inlivo They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. American College of Allergy, Asthma & Immunology. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. 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. KEY FACTS. 5. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Its first known cultivation can be dated back to 50,000 BC. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). 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. Carbs help fuel your brain, nervous system, cells and heart. or "How many meals a day should you eat?" 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. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. She is a strong advocate of integrating scientific knowledge and holistic medicine. 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. This makes it a healthy food choice for diabetics [1]. National Institutes of Health Office of Dietary Supplements. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Is a chef doing things with shaved fennel that are out of this world? Berkeley Wellness. 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. 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 ]. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Japanese sweet potato contains 30 milligrams of tryptophan. 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. But a baked sweet potato has a GI of 94. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. others know about unique flavors that are around them. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. 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. 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. Fiber is filling, without adding significant calories. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Use a fork to pierce five sets of holes throughout each sweet potato. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. They help control cholesterol levels. 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. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. What is the purple food in Hawaii? - coalitionbrewing.com The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Baking soda can neutralize acidic ingredients in both sweet and savory foods, but add it only in small amounts, so that it doesn't affect the taste. or "How many meals a day should you eat?" In Japan, it is known as beni-imo. This vegetable is unique nutritionally in that it's very low on the glycemic index compared to other types of potatoes and sweet potatoes, meaning they won't have as strong an impact on your. 78 Nutritional Facts About Red Skin Sweet Potatoes | Kidadl PSP cultivars are unusually high in antioxidants. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Kerns studied English literature and neurology at UC Davis. This delicious dish is flexible and serves 4. Purple Sweet Potato Calories - This Nutrition SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. 10. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Thus, PSP can improve visual functions. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. When raw it is possible for some tubers to have white streaks throughout, however these striations typically disappear and turn deeply purple colored when cooked. 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. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. which enables users to obtain detailed information and reports based on their genome. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. 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. Log In. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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 Sporamins, storage proteins in sweet potato, also have antioxidant properties. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. PSP 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. According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. Prefer mashed for your starches? Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. SelfDecode does not treat, diagnose or cure any conditions, Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Japanese sweet potatoes are flavorful, do not have any lectins, and are rated less inflammatory, which is great for those who have a lectin sensitivity. 7. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Anthocyanins in purple sweet potatoes have memory-enhancing effects. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. Okinawan potatoes come with a low glycemic index. Applications 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. In addition, retinol is crucial for fetal development. Various types of sweet potatoes contain almost similar quantities of nutrients. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Cleveland Clinic. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. 184 Cal. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. 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. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. However, the studies listed below should not be interpreted as supportive of any health benefit. Japanese Sweet Potatoes Information, Recipes and Facts - Specialty Produce 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. Generic Japanese Purple Sweet Potato Serving Size: 100 g 132 Cal 94% 32g Carbs 3% 0.4g Fat 4% 1.2g Protein Track macros, calories, and more with MyFitnessPal. 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. 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. In Japan, it is known as. 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. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Updated 2014. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. None of these calories are provided by fat. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. 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. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. All of our content is written by scientists and people with a strong science background. Try using herbs or spices and a dollop of yogurt to add flavor instead. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Sweet potato 26% 71% Protein: 1.5 g Fats: 0.2 g Carbs: 26.46 g Water: 70.64 g Other: 1.2 g 2% 21% 76% Protein: 2.01 g Fats: 0.15 g Carbs: 20.71 g Water: 75.78 g Other: 1.35 g Contains more Fats +33.3% Contains more Carbs +27.8% Contains more Protein +34% Contains more Other +12.5% Equal in Water - 75.78 Fat Type Comparison The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. The antioxidants exhibit anti-inflammatory properties too. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Nutrition Facts; Serving Size: 1 cup, cubes (133g . Boniato History. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Vitamin A also helps reduce the risk of eye infections. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Purple sweet potato benefits include their versatility. 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. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. 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. As PSP is rich in potassium, it helps regulate blood pressure. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. 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. Continue boiling until soft (easily pierced by a fork), and then drain. 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. 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 potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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. Can Vitamins Help to Slow Down Your Heart Rate? Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. . Which Sweet Potato Is the Healthiest? | livestrong Japanese sweet potatoes provide approximately 2 grams of protein. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Updated 2015. They simply contain some compounds of interest to cancer researchers. Updated 2019. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. White Sweet Potato Nutrition. Sweet potatoes are only distantly related to potatoes. 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. They help control cholesterol levels. 8. Japanese Sweet Potato (Satsumaimo) Just One Cookbook These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Sweet potato may help with constipation. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. The skin and flesh of these sweet potatoes have rich nutrition in them. This website uses cookies to improve your experience while you navigate through the website. Of course, creating an all-purple dish is even more dramatic. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. Read more: Can Vitamins Help to Slow Down Your Heart Rate? You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. In another study of 93 patients with heart disease (acute coronary syndrome), the group that received a treatment regimen including sweet potatoes, foot baths, and acupressure massage had significantly less constipation. Craving something sweet but healthy in the morning? The more cooking and processing the potato goes through, the higher the glycemic index. 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]. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. 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. 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Is your market carrying green dragon apples? The USDA reports that the potatoes contain about 17 grams of starch. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto

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