japanese purple sweet potato nutrition facts

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. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. 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. 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. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. 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. Sweet potato may help with constipation. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. 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. American Diabetes Association. Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. SelfDecode is a personalized health report service, 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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. 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. 2. In addition, retinol is crucial for fetal development. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Ana has many years of experience in clinical research and health advising. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. These fat-soluble antioxidant carotenoids. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. 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. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal The phytonutrients associated with different colors in sweet potato do have different health properties. The antioxidants exhibit anti-inflammatory properties too. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. 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. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. It makes a healthy choice for diabetics. Generic Japanese Purple Sweet Potato Serving Size: 100 g 132 Cal 94% 32g Carbs 3% 0.4g Fat 4% 1.2g Protein Track macros, calories, and more with MyFitnessPal. Eating a sweet potato might help you chase away the blues. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Tryptophan is the precursor of both serotonin and melatonin. They help control cholesterol levels. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. KEY FACTS. It also helps regulate blood sugar levels. 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. Percentages are based on a diet of 2000 calories a day. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. It is mandatory to procure user consent prior to running these cookies on your website. 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. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . 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. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. 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. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. 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. 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. Sign Up. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. The GI of a peeled sweet potato, boiled, is low at 46. The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. I like to eat Its first known cultivation can be dated back to 50,000 BC. We hope you enjoy this website. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Serving Size : 1 Bag. 9. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. 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. Applications As explained above, the antioxidants in PSP help prevent cardiovascular diseases. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). So they can be incorporated in the diet by weight watchers and diabetics. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. We'll assume you're ok with this, but you can opt-out if you wish. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Lectins are proteins that bind to carbohydrates. We also use third-party cookies that help us analyze and understand how you use this website. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! 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. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Cleveland Clinic. At a dosage of 250 mg/kg, it stimulated the immune system function. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. 3. White Sweet Potato Nutrition. She loves communicating science and empowering people to achieve their optimal health. Digestive HealthFiber in PSP helps improve digestive health. None of these calories are provided by fat. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 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. This category only includes cookies that ensures basic functionalities and security features of the website. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. PSP can help control diabetes by improving blood sugar regulation and insulin production. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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:. 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]. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Change Food Share . Vitamin A is known to help prevent dry eyes and night blindness. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Carbs help fuel your brain, nervous system, cells and heart. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. 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. Log In. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Okinawan potatoes come with a low glycemic index. Vitamin E in Japanese sweet potatoes is also good for the health of your eyes and may reduce the risk of cataracts, according to a meta-analysis, published in Public Health Nutrition in 2015. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Good source of fiber (12% of DV/100g). 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 Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). It also helps regulate blood sugar levels. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Purple sweet potato benefits include their versatility. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. 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. Diabetes superfoods. . There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Ana received her MS in Pharmacy from the University of Belgrade. 1. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. They help control cholesterol levels. 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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. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. 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. This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic [15]. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! The flesh is dry, starchy and subtly sweet. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. 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]. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. 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. Soluble fiber helps stabilize blood sugar and cholesterol levels. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. 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. Read more: Potato vs. Sweet Potato Nutrition. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. Necessary cookies are absolutely essential for the website to function properly. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. All make a sweeter, moister alternative to plain white potatoes. Daily Goals How does this food fit into your daily goals? 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. 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 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. However, it refers to a specific type of sweet potato that is that is drier and less sweet than the varieties typical in the US. Vitamin A also helps your body process and use iron properly. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Can eating too many carrots turn your skin orange?. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. 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. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. The 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. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. All of our content is written by scientists and people with a strong science background. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association.

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