japanese purple sweet potato nutrition facts

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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. The USDA reports that the potatoes contain about 17 grams of starch. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Have you ever asked yourself, "How much weight can I lose in a month?" Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. 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. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Updated 2019. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Read more: Potato vs. Sweet Potato Nutrition. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. They are especially rich in coumarins [7]. Its first known cultivation can be dated back to 50,000 BC. University of California. 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. So they can be incorporated in the diet by weight watchers and diabetics. The plant-based totally nature of the weight loss plan may additionally trump the caloric limit, though, since the only population that lives even longer than the Okinawa Japanese don't simply devour a 98% meat-loose diet, they eat 100% meat-unfastened. But opting out of some of these cookies may have an effect on your browsing experience. Thus, PSP can improve visual functions. but is for informational and educational purposes alone. 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. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. PSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Japanese sweet potatoes are rich in vitamins C and E. These potent antioxidants scavenge toxic free radicals and prevent the incidence of cancers in significant body organs. Applications 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. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. 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Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. 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. 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. Can eating too many carrots turn your skin orange?. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Fiber is filling, without adding significant calories. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Japanese Purple Sweet potatoes are available in the fall and winter. 5. 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. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. It prevents indigestion, gas, constipation, stomach ache, etc. 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. or "How many meals a day should you eat?" The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Your body converts the beta carotene it receives from foods into vitamin A. Because of this stabilization, they may play an important part in fighting diabetes and obesity. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. 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. Japanese sweet potatoes provide approximately 2 grams of protein. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Craving something sweet but healthy in the morning? Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Try using herbs or spices and a dollop of yogurt to add flavor instead. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. 4 g protein. Copyright 2023 Leaf Group Ltd., all rights reserved. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. The glycemic index of sweet potato depends on the cooking method. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. 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. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. 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]. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. Contains a low amount of risky components that may include sodium and sugars (0%/oz). The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. We do not aim to diagnose, treat, cure or prevent any illness or disease. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Information is shared for educational purposes only. . 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. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. Sweet potatoes, as a group, prefer hot, humid climates. Harvard T.H. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. 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. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. 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. Pinpoint your location annonymously through the Specialty Produce App and let They simply contain some compounds of interest to cancer researchers. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. 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]. No human studies have yet investigated the effect of Japanese sweet potato on heart health. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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]. Read more: Why Potatoes With More Color Are Healthiest. 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. 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. 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. 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. Fiber is the part of food your body cannot digest. Carbs help fuel your brain, nervous system, cells and heart. This delicious dish is flexible and serves 4. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. White Sweet Potato Nutrition. For a list of other foods low in lectins, click here. 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. Sweet potatoes are a good source of many beneficial phytonutrients. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Yams Recipes Cultivation Flavor Note that each number in parentheses [1, 2, 3, etc.] Antioxidant ActivityPSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Vitamin A also helps reduce the risk of eye infections. Kerns studied English literature and neurology at UC Davis. 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. Good source of fiber (12% of DV/100g). J Nutr Metab. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. All of our content is written by scientists and people with a strong science background. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Okinawan potatoes come with a low glycemic index. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! In Japan, it is known as. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Other purple foods include ulu (breadfruit), mangos, and some . Nutrition Facts; Serving Size: 1 cup, cubes (133g . Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Percentages are based on a diet of 2000 calories a day. Potassium fact sheet for health professionals. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Health Benefits 1. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. As PSP is rich in potassium, it helps regulate blood pressure. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. The antioxidants, vitamins A, C, E, zinc, etc. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. 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. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Log In. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 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These cookies do not store any personal information. You will often find serotonin included as an ingredient in antidepressants. While Boniato is quite popular in South Florida, this kind of sweet potato originated . The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. This makes it a healthy food choice for diabetics [1]. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 184 Cal. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. There exist several varieties of the root vegetable sweet potato (, ). Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. . Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. 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. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Join for free! When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. Digestive HealthFiber in PSP helps improve digestive health. 0 g fat. 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. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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. 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. It also helps regulate blood sugar levels. 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.. We also use third-party cookies that help us analyze and understand how you use this website. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. 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. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Phytosterols are a cholesterol-like molecule found in plant cells. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Biomed Res Int. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat.

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