japanese purple sweet potato nutrition facts

Can eating too many carrots turn your skin orange?. The antioxidants exhibit anti-inflammatory properties too. They are nutritious for humans and many types of animals. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Note that each number in parentheses [1, 2, 3, etc.] Daily Goals How does this food fit into your daily goals? 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. is a clickable link to peer-reviewed scientific studies. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. There are no saturated fats in sweet potatoes [1]. Murasaki Sweet Potatoes Information and Facts - Specialty Produce Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Comment * document.getElementById("comment").setAttribute( "id", "a328d2b894c7ae4b2a7cd6c0675c5068" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. 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. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. 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. Many polyphenols work as antioxidants in the human body. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Chan School of Public Health, International Journal of Food Sciences and Nutrition. But a baked sweet potato has a GI of 94. 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. 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. 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. Phytosterols are a cholesterol-like molecule found in plant cells. Harvard T.H. Sweet potatoes contain no fat, saturated fat or cholesterol. However, the studies listed below should not be interpreted as supportive of any health benefit. These cookies do not store any personal information. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. So they can be incorporated in the diet by weight watchers and diabetics. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. It makes a healthy choice for diabetics. The antioxidants, vitamins A, C, E, zinc, etc. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Information is shared for educational purposes only. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. 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. Can Vitamins Help to Slow Down Your Heart Rate? Digestive HealthFiber in PSP helps improve digestive health. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Japanese Yams Information and Facts - Specialty Produce For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. National Institutes of Health Office of Dietary Supplements. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. 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. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. 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Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Boniato History. 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. Use a fork to pierce five sets of holes throughout each sweet potato. Seasons . Percentages are based on a diet of 2000 calories a day. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. U.S. Department of Agriculture. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Updated 2019. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. What Nutrients Are in the Skins of Sweet Potatoes? Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. Food allergy. Kerns studied English literature and neurology at UC Davis. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. 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. 6. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Fiber in PSP helps improve digestive health. They simply contain some compounds of interest to cancer researchers. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. 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. Japanese Purple Sweet potatoes are available in the fall and winter. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! American Diabetes Association. They help control cholesterol levels. Vitamin A fact sheet for health professionals. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). 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. Japanese sweet potatoes are available in the produce aisle of most grocery stores. I like to eat The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. The GI of a peeled sweet potato, boiled, is low at 46. 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:. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. 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. 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In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg 3. 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. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. What Are Japanese Sweet Potatoes? - The Spruce Eats At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Source: the University of Hawaiis Cancer Center. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Vitamin A also helps your body process and use iron properly. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Try using herbs or spices and a dollop of yogurt to add flavor instead. 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. It prevents indigestion, gas, constipation, stomach ache, etc. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Today, there are over 400 strains of sweet potato grown around the world. No human studies have yet investigated the effect of Japanese sweet potato on heart health. 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. Percentages are based on a diet of 2000 calories a day. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. At a dosage of 250 mg/kg, it stimulated the immune system function. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. You also have the option to opt-out of these cookies. 78 Nutritional Facts About Red Skin Sweet Potatoes | Kidadl 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. We also use third-party cookies that help us analyze and understand how you use this website. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Japanese Sweet Potatoes Information and Facts - Specialty Produce Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Anthocyanins in purple sweet potatoes have memory-enhancing effects. 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 potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. 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 addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. The striking hue can add a colorful twist to the dish. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. PSP cultivars are unusually high in antioxidants. Is a chef doing things with shaved fennel that are out of this world? Besides that, however, sweet potato strains have a very similar nutritional profile. Some are firm, dry, and mealy, while others are soft and moist. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. They help control cholesterol levels. The more cooking and processing the potato goes through, the higher the glycemic index. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Japanese Japanese - Purple Sweet Potatoes . Purple Japanese Sweet Potatoes Information, Recipes and Facts They are especially rich in coumarins [7]. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Purple sweet potatoes have antioxidant protection. 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]. What is the purple food in Hawaii? - coalitionbrewing.com While Boniato is quite popular in South Florida, this kind of sweet potato originated . Read more: Potato vs. Sweet Potato Nutrition. 9. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Potassium fact sheet for health professionals. Read more: Which Sweet Potato Is the Healthiest? 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. Updated June 3, 2020. Test Item Scan Me Information and Facts Updated February 14, 2020. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. How does this food fit into your daily goals? SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Japanese sweet potato Nutrition Facts - Eat This Much 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. The skin and flesh of these sweet potatoes have rich nutrition in them. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Sweet potatoes are a good source of many beneficial phytonutrients. Purple Sweet Potato Calories - This Nutrition One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Ana received her MS in Pharmacy from the University of Belgrade. The flesh is dry, starchy and subtly sweet. Health Benefits of Purple Sweet Potatoes | EatingWell We'll assume you're ok with this, but you can opt-out if you wish. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body.