japanese purple sweet potato nutrition facts

Japanese Purple Sweet potatoes are available in the fall and winter. 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. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Eating a sweet potato might help you chase away the blues. 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The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Published April 1, 2019. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. It also helps regulate blood sugar levels. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Ana has many years of experience in clinical research and health advising. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Of all the vitamins, vitamin A is the one most closely associated with vision health. 2. PSP cultivars are unusually high in antioxidants. . Sweet potato 26% 71% Protein: 1.5 g Fats: 0.2 g Carbs: 26.46 g Water: 70.64 g Other: 1.2 g 2% 21% 76% Protein: 2.01 g Fats: 0.15 g Carbs: 20.71 g Water: 75.78 g Other: 1.35 g Contains more Fats +33.3% Contains more Carbs +27.8% Contains more Protein +34% Contains more Other +12.5% Equal in Water - 75.78 Fat Type Comparison For a list of other foods low in lectins, click here. The Okinawan people eat both in abundance [2]. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. There exist several varieties of the root vegetable sweet potato (, ). Boniato History. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. They help control cholesterol levels. We do not aim to diagnose, treat, cure or prevent any illness or disease. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Updated June 3, 2020. . All make a sweeter, moister alternative to plain white potatoes. 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 provide 264 calories per 200 grams, which is the equivalent of one medium potato. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. 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. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. However, the studies listed below should not be interpreted as supportive of any health benefit. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. The USDA reports that the potatoes contain about 17 grams of starch. Some are firm, dry, and mealy, while others are soft and moist. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. How does this food fit into your daily goals? 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. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Ana received her MS in Pharmacy from the University of Belgrade. They are rich in the following vitamins and minerals: 1 Vitamin A in the form of beta-carotene Vitamin B6 Vitamin C Potassium Fiber Zinc Magnesium Copyright 2023 Leaf Group Ltd., all rights reserved. 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. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Digestive HealthFiber in PSP helps improve digestive health. 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. Our goal is to not have a single piece of inaccurate information on this website. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Read more: Sweet Potatoes and Weight Loss. Okinawan potatoes come with a low glycemic index. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Joe Cohen flipped the script on conventional and alternative medicine and it worked. 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]. 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. 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 ]. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. SelfDecode is a personalized health report service, 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. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Jonathan Ritter, PharmD, PhD (Pharmacology). I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Align your health hacks with your genes for optimal health & cognitive function. None of these calories are provided by fat. 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. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. 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. It is mandatory to procure user consent prior to running these cookies on your website. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. PSP can help control diabetes by improving blood sugar regulation and insulin production. The combination of the three minerals contributes to lessening your chance of developing hypertension.. National Institutes of Health Office of Dietary Supplements. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. 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. Types of sweet potatoes. Soluble fiber helps stabilize blood sugar and cholesterol levels. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 8. I like to eat Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. 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. Lectins are proteins that bind to carbohydrates. Pinpoint your location annonymously through the Specialty Produce App and let Your body converts the beta carotene it receives from foods into vitamin A. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. In another study of 93 patients with heart disease (acute coronary syndrome), the group that received a treatment regimen including sweet potatoes, foot baths, and acupressure massage had significantly less constipation. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. These cookies will be stored in your browser only with your consent. Tryptophan is the precursor of both serotonin and melatonin. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. 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They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Read more: Potato vs. Sweet Potato Nutrition. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Sweet potato is native to the tropical regions of America. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. 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. They are nutritious for humans and many types of animals. Applications A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Sweet potato may help with constipation. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Various types of sweet potatoes contain almost similar quantities of nutrients. Join for free! About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Your blood vessels need magnesium to relax and to transport calcium and potassium. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Japanese sweet potatoes provide approximately 2 grams of protein. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |, Mashed Purple Yams with Sesame Brown Butter. 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. 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. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. It makes a healthy choice for diabetics. Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. 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. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! The phytonutrients associated with different colors in sweet potato do have different health properties. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Is a chef doing things with shaved fennel that are out of this world? The flesh is dry, starchy and subtly sweet. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Talk to your doctor to develop strategies to address any health concerns you may have [1]. 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. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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. 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. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. Thus, PSP can improve visual functions. Anthocyanins in purple sweet potatoes have memory-enhancing effects. FoodData Central. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Your email address will not be published. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Some are firm, dry, and mealy, while others are soft and moist. 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 vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. 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. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. Health Benefits 1. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. 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. 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. 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. Sign Up. 6. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. 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. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Necessary cookies are absolutely essential for the website to function properly. 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. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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. We hope you enjoy this website. In addition, there was a decrease in insulin resistance.

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