japanese purple sweet potato nutrition facts

She loves communicating science and empowering people to achieve their optimal health. 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. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Biomed Res Int. 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. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. In Japan, it is known as beni-imo. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. Sign Up. 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. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 2015;2015:768093. doi:10.1155/2015/768093. Chan School of Public Health. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. 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. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. As PSP is rich in potassium, it helps regulate blood pressure. 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. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Because of this stabilization, they may play an important part in fighting diabetes and obesity. Various types of sweet potatoes contain almost similar quantities of nutrients. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Can eating too many carrots turn your skin orange?. Fiber in PSP helps improve digestive health. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. is a clickable link to peer-reviewed scientific studies. Eating a sweet potato might help you chase away the blues. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Vitamin A fact sheet for health professionals. 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. Daily Goals How does this food fit into your daily goals? Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Other purple foods include ulu (breadfruit), mangos, and some . Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. How does this food fit into your daily goals? Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Today, there are over 400 strains of sweet potato grown around the world. 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". 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. Information is shared for educational purposes only. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. 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. 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. 5. Sweet potatoes are a good source of many beneficial phytonutrients. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. We believe that the most accurate information is found directly in the scientific source. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. 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 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. 9. . Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. 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. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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. This category only includes cookies that ensures basic functionalities and security features of the website. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Carbs help fuel your brain, nervous system, cells and heart. 184 Cal. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. The red-skin sweet potatoes are no different in nutrition. Boniato in English means "sweet potato". The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. The antioxidants, vitamins A, C, E, zinc, etc. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. or "How many meals a day should you eat?" So they can be incorporated in the diet by weight watchers and diabetics. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Yams Recipes Cultivation Flavor Your email address will not be published. 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. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Japanese Purple Sweet potatoes are available in the fall and winter. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. 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. The following purported benefits are only supported by limited, low-quality clinical studies. 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. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal 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. 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. This delicious dish is flexible and serves 4. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Potassium fact sheet for health professionals. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. It also helps regulate blood sugar levels. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. The glycemic index of sweet potato depends on the cooking method. Serving Size : 1 Bag. 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. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. 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. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. SelfDecode does not treat, diagnose or cure any conditions, With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 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. 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]. Naturally low in fat and high in nutritional value, they are packed with health benefits. When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato. 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. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. . 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. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Note that each number in parentheses [1, 2, 3, etc.] It prevents indigestion, gas, constipation, stomach ache, etc. 3. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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]. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. We do not aim to diagnose, treat, cure or prevent any illness or disease. 3. which enables users to obtain detailed information and reports based on their genome. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Applications Yellow and orange sweet potatoes have a higher content than the purple and white ones. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Diabetes superfoods. National Institutes of Health Office of Dietary Supplements. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content.

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