japanese purple sweet potato nutrition facts

However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. The more cooking and processing the potato goes through, the higher the glycemic index. But opting out of some of these cookies may have an effect on your browsing experience. 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. University of California. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Have you ever asked yourself, "How much weight can I lose in a month?" 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 sweet potatoes contain only an insignificant amount of fat and no cholesterol. PSP can help control diabetes by improving blood sugar regulation and insulin production. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Because of this stabilization, they may play an important part in fighting diabetes and obesity. 7. Your email address will not be published. Thus, PSP can improve visual functions. This website uses cookies to improve your experience. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 0 g fat. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. 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. 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. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. The red-skin sweet potatoes are no different in nutrition. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. This effect was without adding any exercise. So they can be incorporated in the diet by weight watchers and diabetics. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Your email address will not be published. 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. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. 2015;2015:768093. doi:10.1155/2015/768093. We'll assume you're ok with this, but you can opt-out if you wish. Fiber is filling, without adding significant calories. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Join for free! Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. In Japan, it is known as. 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. 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. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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]. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Japanese sweet potatoes are flavorful, do not have any lectins, and are rated less inflammatory, which is great for those who have a lectin sensitivity. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 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. National Institutes of Health Office of Dietary Supplements. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. 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. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. . A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Sweet potatoes contain no fat, saturated fat or cholesterol. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. 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.. 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]. 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]. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color 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. Eating a sweet potato might help you chase away the blues. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. 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. 4. There are no saturated fats in sweet potatoes [1]. We do not aim to diagnose, treat, cure or prevent any illness or disease. Nutrition Facts; Serving Size: 1 cup, cubes (133g . SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. 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. The antioxidants, vitamins A, C, E, zinc, etc. Phytonutrients Vitamin A fact sheet for health professionals. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. So they can be incorporated in the diet by weight watchers and diabetics. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. We hope you enjoy this website. 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]. Thus, PSP can improve visual functions. 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. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. 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. Read more: Why Potatoes With More Color Are Healthiest. 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. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Cleveland Clinic. All make a sweeter, moister alternative to plain white potatoes. 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. . Kerns studied English literature and neurology at UC Davis. 8. Can Vitamins Help to Slow Down Your Heart Rate? 2. Change Food Share . Craving something sweet but healthy in the morning? Their good health and long lifespan are attributed, in part, to their diet [2, 3]. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. 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. Updated 2014. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Copyright Nutrineat & Buzzle.com, Inc. 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. Prefer mashed for your starches? Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Published April 1, 2019. Boniato History. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. We also use third-party cookies that help us analyze and understand how you use this website. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Seasons . These cookies do not store any personal information. Use a fork to pierce five sets of holes throughout each sweet potato. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Japanese Japanese - Purple Sweet Potatoes . Pinpoint your location annonymously through the Specialty Produce App and let Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Percentages are based on a diet of 2000 calories a day. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. 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. They are nutritious for humans and many types of animals. Phytosterols are a cholesterol-like molecule found in plant cells. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Source: the University of Hawaiis Cancer Center. SelfDecode does not treat, diagnose or cure any conditions, Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. 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Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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. 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. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. The phytonutrients associated with different colors in sweet potato do have different health properties. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Various types of sweet potatoes contain almost similar quantities of nutrients. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Have you ever asked yourself, "How much weight can I lose in a month?" 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. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Yellow and orange sweet potatoes have a higher content than the purple and white ones. It prevents indigestion, gas, constipation, stomach ache, etc. It makes a healthy choice for diabetics. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. Sweet potatoes, as a group, prefer hot, humid climates. 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 You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. 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. 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. National Institutes of Health Office of Dietary Supplements. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. All of our content is written by scientists and people with a strong science background. Note that each number in parentheses [1, 2, 3, etc.] Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. You also have the option to opt-out of these cookies. Serving Size : 1 Bag. Types of sweet potatoes. 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. Japanese sweet potato contains 30 milligrams of tryptophan. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Updated 2019. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? 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, 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. J Nutr Metab. Copyright 2023 Leaf Group Ltd., all rights reserved. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. Information is shared for educational purposes only. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Percentages are based on a diet of 2000 calories a day. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Align your health hacks with your genes for optimal health & cognitive function. Purple sweet potatoes have antioxidant protection. In Japan, it is known as beni-imo. 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 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. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Biomed Res Int. 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. 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. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. As PSP is rich in potassium, it helps regulate blood pressure. The University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. As PSP is rich in potassium, it helps regulate blood pressure. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. or "How many meals a day should you eat?" It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. KEY FACTS. SelfDecode is a personalized health report service, Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Naturally low in fat and high in nutritional value, they are packed with health benefits. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Other purple foods include ulu (breadfruit), mangos, and some . These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. In addition, retinol is crucial for fetal development. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. The following purported benefits are only supported by limited, low-quality clinical studies. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. 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. 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]. Is a chef doing things with shaved fennel that are out of this world? Japanese sweet potatoes contain approximately 27 grams of carbohydrates.

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