japanese purple sweet potato nutrition facts
Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet potatoes contain no fat, saturated fat or cholesterol. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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". Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. This website uses cookies to improve your experience. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. 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. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Naturally low in fat and high in nutritional value, they are packed with health benefits. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. PSP cultivars are unusually high in antioxidants. 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. 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. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Their natural sweetness also means they can be used in pies and a range of other baked desserts. You also have the option to opt-out of these cookies. The anthocyanin content may vary according to the cultivar. 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. Percentages are based on a diet of 2000 calories a day. Sweet potato is native to the tropical regions of America. No human studies have yet investigated the effect of Japanese sweet potato on heart health. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Information is shared for educational purposes only. While Japanese sweet potato is considered safe to eat as food, it should never be used in place of something your doctor recommends or prescribes. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. The antioxidants, vitamins A, C, E, zinc, etc. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 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. Health Benefits 1. Kerns studied English literature and neurology at UC Davis. Yams Recipes Cultivation Flavor When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. 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. These fat-soluble antioxidant carotenoids. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Continue boiling until soft (easily pierced by a fork), and then drain. Prefer mashed for your starches? 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. Fiber is filling, without adding significant calories. 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. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. U.S. Department of Agriculture. or "How many meals a day should you eat?" Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. 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. Its first known cultivation can be dated back to 50,000 BC. 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. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. 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. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. 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. The amounts, per potato, are as follows: Potassium : 940 milligrams Calcium : 80 milligrams Magnesium : 50 milligrams Phosphorus : 92 milligrams Iron : 1.4 milligrams Copper : 0.36 milligram Manganese : 0.88 milligram Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Updated 2019. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. I like to eat Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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. Its first known cultivation can be dated back to 50,000 BC. She loves communicating science and empowering people to achieve their optimal health. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. 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]. 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. 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. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Of course, creating an all-purple dish is even more dramatic. Besides that, however, sweet potato strains have a very similar nutritional profile. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Thus, PSP can improve visual functions. Carbs help fuel your brain, nervous system, cells and heart. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. American College of Allergy, Asthma & Immunology. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Percentages are based on a diet of 2000 calories a day. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Is your market carrying green dragon apples? Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. We also use third-party cookies that help us analyze and understand how you use this website. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. The following purported benefits are only supported by limited, low-quality clinical studies. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 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. Read more: Which Sweet Potato Is the Healthiest? While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. FoodData Central. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . 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. However, the studies listed below should not be interpreted as supportive of any health benefit. 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. Purple sweet potatoes have antioxidant protection. 3. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. 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. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Cleveland Clinic. Berkeley Wellness. Nutrition Facts; Serving Size: 1 cup, cubes (133g . J Nutr Metab. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. The more cooking and processing the potato goes through, the higher the glycemic index. So they can be incorporated in the diet by weight watchers and diabetics. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Vitamin A fact sheet for health professionals. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Updated June 3, 2020. 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. The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. 7. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. The antioxidants exhibit anti-inflammatory properties too. Copyright Nutrineat & Buzzle.com, Inc. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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 ]. There exist several varieties of the root vegetable sweet potato (, ). 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]. 8. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Can Vitamins Help to Slow Down Your Heart Rate? 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. 2. 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. In Japan, it is known as beni-imo. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. 2015;2015:768093. doi:10.1155/2015/768093. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Daily Goals How does this food fit into your daily goals? They help control cholesterol levels. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Fiber in PSP helps improve digestive health. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Necessary cookies are absolutely essential for the website to function properly. Tryptophan is the precursor of both serotonin and melatonin. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 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. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Potassium fact sheet for health professionals. 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. These cookies will be stored in your browser only with your consent. The Okinawan people eat both in abundance [2]. University of California. How does this food fit into your daily goals? As PSP is rich in potassium, it helps regulate blood pressure. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. 1. Jonathan Ritter, PharmD, PhD (Pharmacology). Purple sweet potato benefits include their versatility. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Pinpoint your location annonymously through the Specialty Produce App and let According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. 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. None of these calories are provided by fat. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Campesterol was the second most abundant. Have you ever asked yourself, "How much weight can I lose in a month?" A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Vitamin A is known to help prevent dry eyes and night blindness. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. 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. The striking hue can add a colorful twist to the dish. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Japanese sweet potato contains 30 milligrams of tryptophan. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Sporamins, storage proteins in sweet potato, also have antioxidant properties. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. 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. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. 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. Ana has many years of experience in clinical research and health advising. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. 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. but is for informational and educational purposes alone. Talk to your doctor to develop strategies to address any health concerns you may have [1]. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. The flesh is dry, starchy and subtly sweet. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Use a fork to pierce five sets of holes throughout each sweet potato. Types of sweet potatoes. Chan School of Public Health. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Many people around the world eat sweet potatoes as a staple food without any ill effects. Sweet potatoes are only distantly related to potatoes. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. Soluble fiber helps stabilize blood sugar and cholesterol levels. Harvard T.H. Align your health hacks with your genes for optimal health & cognitive function. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts.
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