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

Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). 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. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. 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 Biomed Res Int. 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. others know about unique flavors that are around them. 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. 4 g protein. As PSP is rich in potassium, it helps regulate blood pressure. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Updated February 14, 2020. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. In Japan, it is known as beni-imo. Thus, PSP can improve visual functions. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Updated 2014. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. 3. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. What Nutrients Are in the Skins of Sweet Potatoes? Digestive HealthFiber in PSP helps improve digestive health. 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. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. No human studies have yet investigated the effect of Japanese sweet potato on heart health. At a dosage of 250 mg/kg, it stimulated the immune system function. This category only includes cookies that ensures basic functionalities and security features of the website. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. How does this food fit into your daily goals? Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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. Potassium fact sheet for health professionals. Source: the University of Hawaiis Cancer Center. SelfDecode is a personalized health report service, 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. The phytonutrients associated with different colors in sweet potato do have different health properties. 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. Joe Cohen flipped the script on conventional and alternative medicine and it worked. 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. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. 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:. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Use a fork to pierce five sets of holes throughout each sweet potato. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. 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. 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. All of our content is written by scientists and people with a strong science background. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. 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. 7. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). 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. Nutritional Value Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. 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. Quick stats 130 Calories 27g Carbs (27g net carbs) 0g Fat 2g Protein No price info Try our free Diet Generator I want to eat calories in meals. Vitamin A is known to help prevent dry eyes and night blindness. Updated June 3, 2020. The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! 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. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Applications Percentages are based on a diet of 2000 calories a day. Necessary cookies are absolutely essential for the website to function properly. 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Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Read more: Why Potatoes With More Color Are Healthiest. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Have you ever asked yourself, "How much weight can I lose in a month?" Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Japanese sweet potatoes provide approximately 2 grams of protein. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. or "How many meals a day should you eat?" 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. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Boniato History. 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 Tryptophan is the precursor of both serotonin and melatonin. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. 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. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. 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. It makes a healthy choice for diabetics. 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 Other purple foods include ulu (breadfruit), mangos, and some . Harvard T.H. Information is shared for educational purposes only. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 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. 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. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Vitamin A also helps your body process and use iron properly. Of all the vitamins, vitamin A is the one most closely associated with vision health. Serving Size : 1 Bag. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. We do not aim to diagnose, treat, cure or prevent any illness or disease. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Sweet potatoes are a good source of many beneficial phytonutrients. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. 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. I like to eat Yams Recipes Cultivation Flavor Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Daily Goals How does this food fit into your daily goals? In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Ana has many years of experience in clinical research and health advising. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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. Percentages are based on a diet of 2000 calories a day. According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. Contains a low amount of risky components that may include sodium and sugars (0%/oz). 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. Some are firm, dry, and mealy, while others are soft and moist. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Your email address will not be published. 3. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Continue boiling until soft (easily pierced by a fork), and then drain. Prefer mashed for your starches? None of these calories are provided by fat. There are no saturated fats in sweet potatoes [1]. About Food Exercise Apps Community Blog Premium. Seasons . Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. The antioxidants exhibit anti-inflammatory properties too. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! 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. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Some are firm, dry, and mealy, while others are soft and moist. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. The anthocyanin content may vary according to the cultivar. 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. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Soluble fiber helps stabilize blood sugar and cholesterol levels. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. As PSP is rich in potassium, it helps regulate blood pressure. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. . So PSP can help lower the symptoms of arthritis and inflammation-related health problems. So they can be incorporated in the diet by weight watchers and diabetics. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Change Food Share . Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. PSP can help control diabetes by improving blood sugar regulation and insulin production. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Fiber in PSP helps improve digestive health. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. But opting out of some of these cookies may have an effect on your browsing experience. Diabetes superfoods. You will often find serotonin included as an ingredient in antidepressants. Boniato in English means "sweet potato". If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. 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. Updated 2019. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Components in Japanese Sweet Potato Tubers, Health Effects of Japanese Sweet Potatoes, Animal & Cell Research (Lacking Evidence), Japanese Sweet Potato as Part of the Lectin Avoidance Diet. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Types of sweet potatoes. 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]. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. 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. There is also lau lau, which is pork wrapped in ti leaves, as well as poi, which is a favorite food often eaten with meats like chicken or fish. 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. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. 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. 4. Can Vitamins Help to Slow Down Your Heart Rate? It prevents indigestion, gas, constipation, stomach ache, etc. PSP cultivars are unusually high in antioxidants. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Okinawan potatoes come with a low glycemic index. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. 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. Food allergy. The Japanese yam is unlike a sweet potato in its skin color and flesh. These cookies do not store any personal information. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Have you ever asked yourself, "How much weight can I lose in a month?" Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. How does this food fit into your daily goals? Sign Up. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. 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].