japanese purple sweet potato nutrition facts

Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Craving something sweet but healthy in the morning? The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. but is for informational and educational purposes alone. 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. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). 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. 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. Daily Goals How does this food fit into your daily goals? A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. 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. Read more: Sweet Potatoes and Weight Loss. 7 Surprising Benefits of Taro Root - Healthline The red-skin sweet potatoes are no different in nutrition. 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. Sporamins, storage proteins in sweet potato, also have antioxidant properties. They are especially rich in coumarins [7]. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. There exist several varieties of the root vegetable sweet potato (, ). 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. Source: the University of Hawaiis Cancer Center. Use a fork to pierce five sets of holes throughout each sweet potato. 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. Sign Up. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Many polyphenols work as antioxidants in the human body. FoodData Central. Sweet potatoes, as a group, prefer hot, humid climates. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Its first known cultivation can be dated back to 50,000 BC. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. PSP cultivars are unusually high in antioxidants. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy Ana has many years of experience in clinical research and health advising. The Japanese yam is unlike a sweet potato in its skin color and flesh. This website uses cookies to improve your experience while you navigate through the website. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. 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. 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. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Copyright Nutrineat & Buzzle.com, Inc. Various types of sweet potatoes contain almost similar quantities of nutrients. The following purported benefits are only supported by limited, low-quality clinical studies. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Note that each number in parentheses [1, 2, 3, etc.] Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. None of these calories are provided by fat. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. In addition, there was a decrease in insulin resistance. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 6. These fat-soluble antioxidant carotenoids. So they can be incorporated in the diet by weight watchers and diabetics. located in the retina of your eye, have been shown to prevent or delay the progression of chronic eye diseases such as age related macular degeneration and cataracts, according to American Optometric Association. 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. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. 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. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. 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. It prevents indigestion, gas, constipation, stomach ache, etc. Read more: Potato vs. Sweet Potato Nutrition. 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. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Anthocyanins in purple sweet potatoes have memory-enhancing effects. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Percentages are based on a diet of 2000 calories a day. 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. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Sweet potato glycosides exhibit significant antibacterial and antifungal properties. For a list of other foods low in lectins, click here. Nutrition Facts for Sweet Potatoes - myfooddata Joe Cohen flipped the script on conventional and alternative medicine and it worked. Purple Japanese Sweet Potatoes Information and Facts 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. Required fields are marked *. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Carbs are important for the production of energy needed for metabolic and physical processes. Read more: Why Potatoes With More Color Are Healthiest. Other purple foods include ulu (breadfruit), mangos, and some . Japanese sweet potatoes contain approximately 27 grams of carbohydrates. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Murasaki Sweet Potatoes Information and Facts - Specialty Produce Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. How to Cook Purple Yams: Baked, Boiled or Roasted, University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes". 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Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). 7 Benefits of Purple Yam (Ube), and How It Differs from Taro - Healthline It also helps regulate blood sugar levels. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). About Food Exercise Apps Community Blog Premium. 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. 10. Published April 1, 2019. or "How many meals a day should you eat?" 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. The clearest benefit may be to people who struggle with constipation. 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]. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Join for free! Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Japanese sweet potatoes provide approximately 2 grams of protein. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Japanese Sweet Potato Nutrition | Healthfully This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. Purple sweet potato Nutrition Facts & Calories - Inlivo This delicious dish is flexible and serves 4. 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. Align your health hacks with your genes for optimal health & cognitive function. 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. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Health Benefits of Purple Sweet Potatoes | EatingWell Japanese sweet potato Nutrition Facts - Eat This Much Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. You also have the option to opt-out of these cookies. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Sweet potatoes contain no fat, saturated fat or cholesterol. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Diabetes superfoods. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Kerns studied English literature and neurology at UC Davis. 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. This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat [16]. Its first known cultivation can be dated back to 50,000 BC. 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 offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Is your market carrying green dragon apples? All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. SelfDecode does not treat, diagnose or cure any conditions, The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Sweet potatoes are a good source of many beneficial phytonutrients. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. All make a sweeter, moister alternative to plain white potatoes. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Good source of fiber (12% of DV/100g). 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. Some are firm, dry, and mealy, while others are soft and moist. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. In addition, retinol is crucial for fetal development. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. 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. Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. 8. Which Sweet Potato Is the Healthiest? | livestrong Thus, PSP can improve visual functions. 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 ]. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. 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. Vitamin A is known to help prevent dry eyes and night blindness. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. American College of Allergy, Asthma & Immunology. Types of sweet potatoes. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 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]. 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.