japanese purple sweet potato nutrition facts japanese purple sweet potato nutrition facts

We do not aim to diagnose, treat, cure or prevent any illness or disease. Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [19, 20, 21, 22]. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. 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. KEY FACTS. 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. 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. Percentages are based on a diet of 2000 calories a day. Vitamin A fact sheet for health professionals. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. 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]. Updated June 3, 2020. This website uses cookies to improve your experience. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Required fields are marked *. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. . If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Boniato History. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 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. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. which enables users to obtain detailed information and reports based on their genome. 184 Cal. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. 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]. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Updated February 14, 2020. I like to eat You will often find serotonin included as an ingredient in antidepressants. Tryptophan is the precursor of both serotonin and melatonin. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. We also use third-party cookies that help us analyze and understand how you use this website. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. National Institutes of Health Office of Dietary Supplements. 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. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. The anthocyanin content may vary according to the cultivar. In Japan, it is known as beni-imo. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . But a baked sweet potato has a GI of 94. American Diabetes Association. Japanese sweet potato contains 30 milligrams of tryptophan. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Change Food Share . You need protein to build tissue including bones, muscles and skin. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. 3. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. It prevents indigestion, gas, constipation, stomach ache, etc. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Fiber in PSP helps improve digestive health. 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. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. American College of Allergy, Asthma & Immunology. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. While Boniato is quite popular in South Florida, this kind of sweet potato originated . About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. 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. The Japanese yam is unlike a sweet potato in its skin color and flesh. 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. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. 5. 10. Today, there are over 400 strains of sweet potato grown around the world. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Japanese Purple Sweet potatoes are available in the fall and winter. Various types of sweet potatoes contain almost similar quantities of nutrients. 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:. Talk to your doctor to develop strategies to address any health concerns you may have [1]. There are no saturated fats in sweet potatoes [1]. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Vitamin A also helps reduce the risk of eye infections. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Your email address will not be published. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Lectins are proteins that bind to carbohydrates. 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. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Seasons . Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. We believe that the most accurate information is found directly in the scientific source. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Read more: Potato vs. Sweet Potato Nutrition. The glycemic index of sweet potato depends on the cooking method. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. We've created informative articles that you can come back to again and again when you have questions or want to learn more! The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Sweet potatoes are only distantly related to potatoes. It also helps regulate blood sugar levels. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. 2. Harvard T.H. Food allergy. Phytonutrients 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 addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. 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. Contains a low amount of risky components that may include sodium and sugars (0%/oz). According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. They simply contain some compounds of interest to cancer researchers. 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. 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. Ana has many years of experience in clinical research and health advising. Your email address will not be published. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. So they can be incorporated in the diet by weight watchers and diabetics. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. SelfDecode does not treat, diagnose or cure any conditions, There is also lau lau, which is pork wrapped in ti leaves, as well as poi, which is a favorite food often eaten with meats like chicken or fish. Yams Recipes Cultivation Flavor 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. Japanese sweet potatoes provide approximately 2 grams of protein. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. 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. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. It makes a healthy choice for diabetics. 4 g protein. 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. Thus, PSP can improve visual functions. Read more: Sweet Potatoes and Weight Loss. 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". Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Vitamin A is known to help prevent dry eyes and night blindness. Your blood vessels need magnesium to relax and to transport calcium and potassium. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. She loves communicating science and empowering people to achieve their optimal health. 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. 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 Health Benefits 1. Use a fork to pierce five sets of holes throughout each sweet potato. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. The striking hue can add a colorful twist to the dish. 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. 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). 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. Pinpoint your location annonymously through the Specialty Produce App and let Sweet potato is native to the tropical regions of America. Updated 2015. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. 6. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Sweet potatoes are a good source of many beneficial phytonutrients. 7. 8. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. You also have the option to opt-out of these cookies. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. 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 semi-rough, textured skin is garnet-colored with a distinct purplish undertone. 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]. Purple sweet potatoes have antioxidant protection. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. 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. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Sweet potato may help with constipation. 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. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. 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. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Jonathan Ritter, PharmD, PhD (Pharmacology). Many polyphenols work as antioxidants in the human body. 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 ]. 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. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. Of all the vitamins, vitamin A is the one most closely associated with vision health. PSP can help control diabetes by improving blood sugar regulation and insulin production. Anthocyanins in purple sweet potatoes have memory-enhancing effects. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. How does this food fit into your daily goals? 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