japanese purple sweet potato nutrition facts

japanese purple sweet potato nutrition factsudell funeral home obituaries

japanese purple sweet potato nutrition facts

Japanese Sweet Potato Nutrition And Health Benefits Ana has many years of experience in clinical research and health advising. Sign Up. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Required fields are marked *. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Read more: Which Sweet Potato Is the Healthiest? 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. which enables users to obtain detailed information and reports based on their genome. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. SelfDecode does not treat, diagnose or cure any conditions, The striking hue can add a colorful twist to the dish. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Health Benefits of Purple Sweet Potatoes | EatingWell // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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". Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 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. Vitamin A fact sheet for health professionals. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Log In. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Biomed Res Int. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. 9. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Thus, PSP can improve visual functions. These cookies will be stored in your browser only with your consent. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Japanese Yams Information and Facts - Specialty Produce All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. This website uses cookies to improve your experience. 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 Is a chef doing things with shaved fennel that are out of this world? One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. 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. 3. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes How does this food fit into your daily goals? 4 g protein. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Fiber in PSP helps improve digestive health. 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. 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. 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. The glycemic index of sweet potato depends on the cooking method. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal 10. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. 184 Cal. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. . 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. Tryptophan is the precursor of both serotonin and melatonin. This makes it a healthy food choice for diabetics [1]. We believe that the most accurate information is found directly in the scientific source. Our goal is to not have a single piece of inaccurate information on this website. The anthocyanin content may vary according to the cultivar. 6. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Harvard T.H. 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. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. White Sweet Potato Nutrition. Fiber is filling, without adding significant calories. We also use third-party cookies that help us analyze and understand how you use this website. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 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. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 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. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. 5. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. 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. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. 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 Of all the vitamins, vitamin A is the one most closely associated with vision health. Nutrition Facts; Serving Size: 1 cup, cubes (133g . Japanese Sweet Potato (Satsumaimo) Just One Cookbook They help control cholesterol levels. 8. Their natural sweetness also means they can be used in pies and a range of other baked desserts. 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. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. 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. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition 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]. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! 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. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. American College of Allergy, Asthma & Immunology. 2015;2015:768093. doi:10.1155/2015/768093. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). In Japan, it is known as. In addition, retinol is crucial for fetal development. 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: Potato vs. Sweet Potato Nutrition. 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. Percentages are based on a diet of 2000 calories a day. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. 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. What Are Japanese Sweet Potatoes? - The Spruce Eats 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 your market carrying green dragon apples? 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. 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. 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. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. 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! 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. 1. 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. PSP can help control diabetes by improving blood sugar regulation and insulin production. Potassium fact sheet for health professionals. 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. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Pinpoint your location annonymously through the Specialty Produce App and let 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. Purple sweet potatoes have antioxidant protection. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. 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. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Vitamin A is known to help prevent dry eyes and night blindness. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). They are nutritious for humans and many types of animals. Japanese Sweet Potatoes Information and Facts - Specialty Produce 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good Sporamins, storage proteins in sweet potato, also have antioxidant properties. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. 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). 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. Japanese Purple Sweet potatoes are available in the fall and winter. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Boniato in English means "sweet 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]. 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]. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. 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. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. 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]. 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. Updated 2014. Japanese sweet potato contains 30 milligrams of tryptophan. 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. Taro vs Sweet potato - In-Depth Nutrition Comparison - Food Struct This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. Your email address will not be published. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. As PSP is rich in potassium, it helps regulate blood pressure. Continue boiling until soft (easily pierced by a fork), and then drain. 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. 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 Japanese sweet potato Nutrition Facts - Eat This Much 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]. 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. 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. Try using herbs or spices and a dollop of yogurt to add flavor instead. Craving something sweet but healthy in the morning? Insoluble fiber acts as a "broom" for other foods, helping to improve digestion.