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

The following purported benefits are only supported by limited, low-quality clinical studies. Continue boiling until soft (easily pierced by a fork), and then drain. 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. 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. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. The antioxidants exhibit anti-inflammatory properties too. As PSP is rich in potassium, it helps regulate blood pressure. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Vitamin A also helps your body process and use iron properly. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. There exist several varieties of the root vegetable sweet potato (, ). So they can be incorporated in the diet by weight watchers and diabetics. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Log In. Sweet potatoes are only distantly related to potatoes. You need protein to build tissue including bones, muscles and skin. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Align your health hacks with your genes for optimal health & cognitive function. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. It prevents indigestion, gas, constipation, stomach ache, etc. 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. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Necessary cookies are absolutely essential for the website to function properly. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Join for free! While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Of course, creating an all-purple dish is even more dramatic. 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. 1. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. In a study of 120 leukemia patients undergoing chemotherapy, eating 200 g of sweet potato per day prevented constipation and increased satisfaction with bowel movements [11]. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. None of these calories are provided by fat. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Read more: Which Sweet Potato Is the Healthiest? Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Contains a low amount of risky components that may include sodium and sugars (0%/oz). Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Because of this stabilization, they may play an important part in fighting diabetes and obesity. 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. Potassium fact sheet for health professionals. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. 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. All make a sweeter, moister alternative to plain white potatoes. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. They help control cholesterol levels. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Berkeley Wellness. When raw it is possible for some tubers to have white streaks throughout, however these striations typically disappear and turn deeply purple colored when cooked. Chan School of Public Health, International Journal of Food Sciences and Nutrition. 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. 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]. others know about unique flavors that are around them. Your blood vessels need magnesium to relax and to transport calcium and potassium. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. 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. We'll assume you're ok with this, but you can opt-out if you wish. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Talk to your doctor to develop strategies to address any health concerns you may have [1]. 0 g fat. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. It also helps regulate blood sugar levels. 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. 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Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. 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. 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. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. 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. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. Your body converts the beta carotene it receives from foods into vitamin A. According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 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. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Phytonutrients You will often find serotonin included as an ingredient in antidepressants. The antioxidants, vitamins A, C, E, zinc, etc. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. 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. 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. Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. 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. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Japanese Japanese - Purple Sweet Potatoes . The more cooking and processing the potato goes through, the higher the glycemic index. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Purple sweet potatoes have antioxidant protection. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Craving something sweet but healthy in the morning? Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 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. Read more: Sweet Potatoes and Weight Loss. Campesterol was the second most abundant. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. 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. 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. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Jonathan Ritter, PharmD, PhD (Pharmacology). The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). 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. Yams Recipes Cultivation Flavor Sweet potatoes are a good source of many beneficial phytonutrients. Nutrition Facts for Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Can Vitamins Help to Slow Down Your Heart Rate? Sign Up. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. We hope you enjoy this website. There are no saturated fats in sweet potatoes [1]. 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. 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. Seasons . Boniato History. Required fields are marked *. Try using herbs or spices and a dollop of yogurt to add flavor instead. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Serving Size : 1 Bag. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. The skin and flesh of these sweet potatoes have rich nutrition in them. In addition, there was a decrease in insulin resistance. Other purple foods include ulu (breadfruit), mangos, and some . but is for informational and educational purposes alone. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. Can eating too many carrots turn your skin orange?. 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. You also have the option to opt-out of these cookies. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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". 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. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Sweet potatoes, as a group, prefer hot, humid climates. 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:. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 184 Cal. For a list of other foods low in lectins, click here. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. KEY FACTS. is a clickable link to peer-reviewed scientific studies. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. 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. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Carbs are important for the production of energy needed for metabolic and physical processes. 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. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. The striking hue can add a colorful twist to the dish. Copyright 2023 Leaf Group Ltd., all rights reserved. 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. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Besides that, however, sweet potato strains have a very similar nutritional profile. 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. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Daily Goals How does this food fit into your daily goals? Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Lectins are proteins that bind to carbohydrates. Published April 1, 2019. The flesh is dry, starchy and subtly sweet. PSP can help control diabetes by improving blood sugar regulation and insulin production. 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. 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 Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. This website uses cookies to improve your experience while you navigate through the website. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. 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. Their natural sweetness also means they can be used in pies and a range of other baked desserts. At a dosage of 250 mg/kg, it stimulated the immune system function. Some are firm, dry, and mealy, while others are soft and moist. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Source: the University of Hawaiis Cancer Center. 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. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. SelfDecode is a personalized health report service, It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Updated 2019. 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]. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. 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. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. PSP can help control diabetes by improving blood sugar regulation and insulin production. Updated June 3, 2020. Many polyphenols work as antioxidants in the human body. 3. 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. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. 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. How does this food fit into your daily goals? The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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. 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 is native to the tropical regions of America. This makes it a healthy food choice for diabetics [1]. Vitamin A also helps reduce the risk of eye infections. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation.