japanese purple sweet potato nutrition facts japanese purple sweet potato nutrition facts

Many polyphenols work as antioxidants in the human body. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. There are no saturated fats in sweet potatoes [1]. PSP can help control diabetes by improving blood sugar regulation and insulin production. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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 Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. All of our content is written by scientists and people with a strong science background. At a dosage of 250 mg/kg, it stimulated the immune system function. Japanese sweet potatoes provide approximately 2 grams of protein. 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. Copyright Nutrineat & Buzzle.com, Inc. White Sweet Potato Nutrition. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. or "How many meals a day should you eat?" 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 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. It makes a healthy choice for diabetics. Sweet potatoes are a good source of many beneficial phytonutrients. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Craving something sweet but healthy in the morning? Purple sweet potato benefits include their versatility. 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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. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. which enables users to obtain detailed information and reports based on their genome. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. There exist several varieties of the root vegetable sweet potato (, ). Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. The USDA reports that the potatoes contain about 17 grams of starch. Applications Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Ana has many years of experience in clinical research and health advising. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. Fiber is filling, without adding significant calories. This website uses cookies to improve your experience while you navigate through the website. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. What Nutrients Are in the Skins of Sweet Potatoes? Sweet potatoes contain no fat, saturated fat or cholesterol. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. 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. Joe Cohen flipped the script on conventional and alternative medicine and it worked. 2015;2015:768093. doi:10.1155/2015/768093. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 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. This website uses cookies to improve your experience. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. American College of Allergy, Asthma & Immunology. 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 helps regulate blood sugar levels. It is mandatory to procure user consent prior to running these cookies on your website. 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. 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. 10. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. It also helps regulate blood sugar levels. . Sign Up. They help control cholesterol levels. They are especially rich in coumarins [7]. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. 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. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Updated June 3, 2020. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Vitamin A also helps reduce the risk of eye infections. Of course, creating an all-purple dish is even more dramatic. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Join for free! Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). We've created informative articles that you can come back to again and again when you have questions or want to learn more! Of all the vitamins, vitamin A is the one most closely associated with vision health. KEY FACTS. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Source: the University of Hawaiis Cancer Center. Read more: Can Vitamins Help to Slow Down Your Heart Rate? This carbohydrate value comes from three sources: dietary fiber, sugars and starch. 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. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Pinpoint your location annonymously through the Specialty Produce App and let 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. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. The plant-based totally nature of the weight loss plan may additionally trump the caloric limit, though, since the only population that lives even longer than the Okinawa Japanese don't simply devour a 98% meat-loose diet, they eat 100% meat-unfastened. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. 3. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. 4. Jonathan Ritter, PharmD, PhD (Pharmacology). 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. 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. Food allergy. Antioxidant ActivityPSP 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. 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 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. We do not aim to diagnose, treat, cure or prevent any illness or disease. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Today, there are over 400 strains of sweet potato grown around the world. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Sweet potatoes are only distantly related to potatoes. 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. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. The glycemic index of sweet potato depends on the cooking method. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! For a list of other foods low in lectins, click here. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. 9. Serving Size : 1 Bag. How does this food fit into your daily goals? None of these calories are provided by fat. Vitamin A fact sheet for health professionals. Nutrition Facts for Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Biomed Res Int. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? But a baked sweet potato has a GI of 94. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. You also have the option to opt-out of these cookies. is a clickable link to peer-reviewed scientific studies. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. 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. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Sweet potato is native to the tropical regions of America. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. 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. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. 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. Is your market carrying green dragon apples? While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. The more cooking and processing the potato goes through, the higher the glycemic index. 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. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Is a chef doing things with shaved fennel that are out of this world? Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Vitamin A also helps your body process and use iron properly. Phytonutrients 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 contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Some are firm, dry, and mealy, while others are soft and moist. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Your body converts the beta carotene it receives from foods into vitamin A. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Our goal is to not have a single piece of inaccurate information on this website. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. 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].

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