japanese purple sweet potato nutrition facts

Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Purple sweet potato benefits include their versatility. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color 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. 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. Purple sweet potatoes have antioxidant protection. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 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. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine and serine in the largest amounts. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. 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. Updated June 3, 2020. Good source of fiber (12% of DV/100g). It also helps regulate blood sugar levels. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. In Japan, it is known as. Try using herbs or spices and a dollop of yogurt to add flavor instead. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Source: the University of Hawaiis Cancer Center. Your blood vessels need magnesium to relax and to transport calcium and potassium. Digestive HealthFiber in PSP helps improve digestive health. The USDA reports that the potatoes contain about 17 grams of starch. 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. 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. 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. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Have you ever asked yourself, "How much weight can I lose in a month?" In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Thus, PSP can improve visual functions. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. How does this food fit into your daily goals? Quick stats 130 Calories 27g Carbs (27g net carbs) 0g Fat 2g Protein No price info Try our free Diet Generator I want to eat calories in meals. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. As PSP is rich in potassium, it helps regulate blood pressure. Can eating too many carrots turn your skin orange?. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. 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. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . 2015;2015:768093. doi:10.1155/2015/768093. 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. 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. Vitamin A also helps reduce the risk of eye infections. 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 Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. 2. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. Ana has many years of experience in clinical research and health advising. 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. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. 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. 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. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Vitamin A fact sheet for health professionals. 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. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. They are especially rich in coumarins [7]. Is a chef doing things with shaved fennel that are out of this world? // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. American Diabetes Association: Explore: Complications, Diabetes Self-Management: Cooking Methods for Healthy Eating, Nutrients: The Effect of Dietary Glycaemic Index on Glycaemia in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Nutrients: A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. Updated February 14, 2020. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. None of these calories are provided by fat. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Seasons . So they can be incorporated in the diet by weight watchers and diabetics. Fiber is the part of food your body cannot digest. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Phytonutrients Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Diabetes superfoods. What Nutrients Are in the Skins of Sweet Potatoes? Some are firm, dry, and mealy, while others are soft and moist. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. 184 Cal. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Necessary cookies are absolutely essential for the website to function properly. Boniato in English means "sweet potato". Read more: Can Vitamins Help to Slow Down Your Heart Rate? 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. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. 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. This effect was without adding any exercise. We hope you enjoy this website. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. 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. 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. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Align your health hacks with your genes for optimal health & cognitive function. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. White Sweet Potato Nutrition. KEY FACTS. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 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. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. 5. Copyright Nutrineat & Buzzle.com, Inc. 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The combination of the three minerals contributes to lessening your chance of developing hypertension.. This category only includes cookies that ensures basic functionalities and security features of the website. 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]. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. PSP can help control diabetes by improving blood sugar regulation and insulin production. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. 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".

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