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

As PSP is rich in potassium, it helps regulate blood pressure. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Percentages are based on a diet of 2000 calories a day. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. SelfDecode does not treat, diagnose or cure any conditions, 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. 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. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Japanese Purple Sweet potatoes are available in the fall and winter. 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. Yams Recipes Cultivation Flavor The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. 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. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. They are especially rich in coumarins [7]. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. The phytonutrients associated with different colors in sweet potato do have different health properties. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. You need protein to build tissue including bones, muscles and skin. 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. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. which enables users to obtain detailed information and reports based on their genome. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. 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). Log In. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Contains a low amount of risky components that may include sodium and sugars (0%/oz). Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 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Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 5. Thus, PSP can improve visual functions. 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. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. KEY FACTS. Ana received her MS in Pharmacy from the University of Belgrade. 8. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Today, there are over 400 strains of sweet potato grown around the world. 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. 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 I like to eat 184 Cal. Updated June 3, 2020. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. You will often find serotonin included as an ingredient in antidepressants. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Although they have less than sweet potatoes, yams provide you with antioxidants, including vitamins A and C. These vitamins support a healthy immune system and fight free radical damage, while also combating inflammation. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. National Institutes of Health Office of Dietary Supplements. Serving Size : 1 Bag. Some are firm, dry, and mealy, while others are soft and moist. Fiber in PSP helps improve digestive health. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Harvard T.H. American College of Allergy, Asthma & Immunology. 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 ]. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Try using herbs or spices and a dollop of yogurt to add flavor instead. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. 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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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. Fiber is the part of food your body cannot digest. Good source of fiber (12% of DV/100g). In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. 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. Align your health hacks with your genes for optimal health & cognitive function. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. The USDA reports that the potatoes contain about 17 grams of starch. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Your email address will not be published. Their natural sweetness also means they can be used in pies and a range of other baked desserts. As PSP is rich in potassium, it helps regulate blood pressure. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. 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. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. It is mandatory to procure user consent prior to running these cookies on your website. 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. 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. 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. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. This delicious dish is flexible and serves 4. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Read more: Why Potatoes With More Color Are Healthiest. Required fields are marked *. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. This effect was without adding any exercise. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. 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. Read more: Sweet Potatoes and Weight Loss. Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. 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. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Sweet potato may help with constipation. 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. 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. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. 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. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Note that each number in parentheses [1, 2, 3, etc.] 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. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 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. They simply contain some compounds of interest to cancer researchers. The amounts, per potato, are as follows: Potassium : 940 milligrams Calcium : 80 milligrams Magnesium : 50 milligrams Phosphorus : 92 milligrams Iron : 1.4 milligrams Copper : 0.36 milligram Manganese : 0.88 milligram Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). 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. These cookies will be stored in your browser only with your consent. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. is a clickable link to peer-reviewed scientific studies. White Sweet Potato Nutrition. We believe that the most accurate information is found directly in the scientific source. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. 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. Japanese Japanese - Purple Sweet Potatoes . U.S. Department of Agriculture. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. 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 2015. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 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. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. It also helps regulate blood sugar levels. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. The antioxidants exhibit anti-inflammatory properties too. SelfDecode is a personalized health report service, Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [19, 20, 21, 22]. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Have you ever asked yourself, "How much weight can I lose in a month?" Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. but is for informational and educational purposes alone. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. 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. 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. 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. However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. 1. Read more: Potato vs. Sweet Potato Nutrition. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Other purple foods include ulu (breadfruit), mangos, and some . At a dosage of 250 mg/kg, it stimulated the immune system function. 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:. Vitamin A also helps reduce the risk of eye infections. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. 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. 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. Craving something sweet but healthy in the morning? 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. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. In addition, there was a decrease in insulin resistance. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. We also use third-party cookies that help us analyze and understand how you use this website. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Is your market carrying green dragon apples? Kerns studied English literature and neurology at UC Davis. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. None of these calories are provided by fat. Vitamin A is known to help prevent dry eyes and night blindness. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. 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. 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. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. 3. . 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.