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

Talk to your doctor to develop strategies to address any health concerns you may have [1]. Various types of sweet potatoes contain almost similar quantities of nutrients. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Of course, creating an all-purple dish is even more dramatic. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. In Japan, it is known as. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 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. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Sweet potato may help with constipation. They help control cholesterol levels. 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 So PSP can help lower the symptoms of arthritis and inflammation-related health problems. This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat [16]. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Sporamins, storage proteins in sweet potato, also have antioxidant properties. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. All make a sweeter, moister alternative to plain white potatoes. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Of all the vitamins, vitamin A is the one most closely associated with vision health. Japanese Japanese - Purple Sweet Potatoes . They are nutritious for humans and many types of animals. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. But opting out of some of these cookies may have an effect on your browsing experience. Percentages are based on a diet of 2000 calories a day. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. . Fiber in PSP helps improve digestive health. Sweet potatoes contain no fat, saturated fat or cholesterol. 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. Besides that, however, sweet potato strains have a very similar nutritional profile. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. They help control cholesterol levels. At a dosage of 250 mg/kg, it stimulated the immune system function. We do not aim to diagnose, treat, cure or prevent any illness or disease. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. 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. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. Have you ever asked yourself, "How much weight can I lose in a month?" Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Joe Cohen flipped the script on conventional and alternative medicine and it worked. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. The more cooking and processing the potato goes through, the higher the glycemic index. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Food allergy. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. We believe that the most accurate information is found directly in the scientific source. How does this food fit into your daily goals? Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. 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]. It prevents indigestion, gas, constipation, stomach ache, etc. 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. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. 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. Continue boiling until soft (easily pierced by a fork), and then drain. 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. 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. Ana has many years of experience in clinical research and health advising. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. American College of Allergy, Asthma & Immunology. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. 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]. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. 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. Source: the University of Hawaiis Cancer Center. Vitamin A fact sheet for health professionals. Align your health hacks with your genes for optimal health & cognitive function. Contains a low amount of risky components that may include sodium and sugars (0%/oz). Necessary cookies are absolutely essential for the website to function properly. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Log In. This website uses cookies to improve your experience. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. 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. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. 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. Biomed Res Int. 8. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Use a fork to pierce five sets of holes throughout each sweet potato. You need protein to build tissue including bones, muscles and skin. 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. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. 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. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. American Diabetes Association. Percentages are based on a diet of 2000 calories a day. 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". 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We also use third-party cookies that help us analyze and understand how you use this website. We'll assume you're ok with this, but you can opt-out if you wish. 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. 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. 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. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. About Food Exercise Apps Community Blog Premium. Can Vitamins Help to Slow Down Your Heart Rate? 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. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Updated 2015. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. 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. 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. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. It prevents indigestion, gas, constipation, stomach ache, etc. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. others know about unique flavors that are around them. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 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. 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 contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. Cleveland Clinic. Sweet potatoes are a good source of many beneficial phytonutrients. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. located in the retina of your eye, have been shown to prevent or delay the progression of chronic eye diseases such as age related macular degeneration and cataracts, according to American Optometric Association. Join for free! Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Thus, PSP can improve visual functions. Because of this stabilization, they may play an important part in fighting diabetes and obesity. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. 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. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. 4 g protein. As PSP is rich in potassium, it helps regulate blood pressure. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Sweet potato is native to the tropical regions of America. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Thus, PSP can improve visual functions. Read more: Which Sweet Potato Is the Healthiest? They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. National Institutes of Health Office of Dietary Supplements. You will often find serotonin included as an ingredient in antidepressants. Chan School of Public Health, International Journal of Food Sciences and Nutrition. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. FoodData Central. or "How many meals a day should you eat?" Read more: Why Potatoes With More Color Are Healthiest. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Your email address will not be published. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. National Institutes of Health Office of Dietary Supplements. SelfDecode is a personalized health report service, Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. which enables users to obtain detailed information and reports based on their genome. 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. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. 9. 0 g fat. Your blood vessels need magnesium to relax and to transport calcium and potassium. Japanese sweet potato contains 30 milligrams of tryptophan. 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. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Yams Recipes Cultivation Flavor or "How many meals a day should you eat?" 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. Fiber is filling, without adding significant calories. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Your body converts the beta carotene it receives from foods into vitamin A. But a baked sweet potato has a GI of 94. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. 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]. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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. As PSP is rich in potassium, it helps regulate blood pressure. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Diabetes superfoods. The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. This makes it a healthy food choice for diabetics [1]. Our goal is to not have a single piece of inaccurate information on this website. 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 Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. You also have the option to opt-out of these cookies. 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. 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