japanese purple sweet potato nutrition facts

Sweet potatoes, as a group, prefer hot, humid climates. Food allergy. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Is your market carrying green dragon apples? Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. 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. Information is shared for educational purposes only. 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. 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. 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. Eating a sweet potato might help you chase away the blues. American College of Allergy, Asthma & Immunology. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Purple sweet potato benefits include their versatility. Carbs help fuel your brain, nervous system, cells and heart. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good Pinpoint your location annonymously through the Specialty Produce App and let 0 g fat. The striking hue can add a colorful twist to the dish. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. About Food Exercise Apps Community Blog Premium. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes 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. All of our content is written by scientists and people with a strong science background. Read more: Which Sweet Potato Is the Healthiest? Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). PSP cultivars are unusually high in antioxidants. Read more: Why Potatoes With More Color Are Healthiest. It also helps regulate blood sugar levels. 8. SelfDecode is a personalized health report service, It prevents indigestion, gas, constipation, stomach ache, etc. 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. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. 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. How does this food fit into your daily goals? Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Purple sweet potato Nutrition Facts & Calories - Inlivo 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. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Japanese Sweet Potato Nutrition and Medical Advantages You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. 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. Some are firm, dry, and mealy, while others are soft and moist. 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. 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 Is a chef doing things with shaved fennel that are out of this world? We'll assume you're ok with this, but you can opt-out if you wish. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Fiber in PSP helps improve digestive health. It is mandatory to procure user consent prior to running these cookies on your website. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Japanese Yams Information and Facts - Specialty Produce Vitamin A also helps reduce the risk of eye infections. 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.. . Sporamins, storage proteins in sweet potato, also have antioxidant properties. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Purple Sweet Potatoes: Nutrition Facts and Benefits It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. Sweet potatoes are only distantly related to potatoes. The red-skin sweet potatoes are no different in nutrition. The antioxidants, vitamins A, C, E, zinc, etc. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. As PSP is rich in potassium, it helps regulate blood pressure. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. The Okinawan people eat both in abundance [2]. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). 2. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Chan School of Public Health. Thus, PSP can improve visual functions. Japanese sweet potato Nutrition Facts - Eat This Much Chan School of Public Health, International Journal of Food Sciences and Nutrition. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. is a clickable link to peer-reviewed scientific studies. Its first known cultivation can be dated back to 50,000 BC. How does this food fit into your daily goals? 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. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. 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. National Institutes of Health Office of Dietary Supplements. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. 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. Some are firm, dry, and mealy, while others are soft and moist. 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. Purple Japanese Sweet Potatoes Information, Recipes and Facts 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. They help control cholesterol levels. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. 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. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. 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. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Necessary cookies are absolutely essential for the website to function properly. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. As PSP is rich in potassium, it helps regulate blood pressure. You need protein to build tissue including bones, muscles and skin. 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. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Japanese sweet potato contains 30 milligrams of tryptophan. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Okinawan potatoes come with a low glycemic index. Vitamin A fact sheet for health professionals. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Your body converts the beta carotene it receives from foods into vitamin A. Nutrition Facts; Serving Size: 1 cup, cubes (133g . 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]. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Read more: Sweet Potatoes and Weight Loss. Tryptophan is the precursor of both serotonin and melatonin. Which Sweet Potato Is the Healthiest? | livestrong 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:. 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. 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 little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Sweet potato may help with constipation. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. She is a strong advocate of integrating scientific knowledge and holistic medicine. Ana received her MS in Pharmacy from the University of Belgrade. Continue boiling until soft (easily pierced by a fork), and then drain. All parts of Okinawan sweet potatoes exhibit 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! The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. What Nutrients Are in the Skins of Sweet Potatoes? In addition, retinol is crucial for fetal development. Berkeley Wellness. Purple sweet potatoes have antioxidant protection. 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. We believe that the most accurate information is found directly in the scientific source. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. 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. 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. Can eating too many carrots turn your skin orange?. The Japanese yam is unlike a sweet potato in its skin color and flesh. 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]. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Jonathan Ritter, PharmD, PhD (Pharmacology). U.S. Department of Agriculture. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Its first known cultivation can be dated back to 50,000 BC. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. National Institutes of Health Office of Dietary Supplements. Naturally low in fat and high in nutritional value, they are packed with health benefits. 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. The GI of a peeled sweet potato, boiled, is low at 46. We also use third-party cookies that help us analyze and understand how you use this website. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. 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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