japanese purple sweet potato nutrition facts

Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. We also use third-party cookies that help us analyze and understand how you use this website. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. 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. It prevents indigestion, gas, constipation, stomach ache, etc. Your body converts the beta carotene it receives from foods into vitamin A. 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. 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. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Updated 2019. Updated 2015. 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. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Prefer mashed for your starches? The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. She is a strong advocate of integrating scientific knowledge and holistic medicine. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Vitamin A fact sheet for health professionals. Vitamin A also helps reduce the risk of eye infections. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. . Japanese Yams Information and Facts - Specialty Produce 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. This category only includes cookies that ensures basic functionalities and security features of the website. 6. 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]. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. 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. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Today, there are over 400 strains of sweet potato grown around the world. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Japanese Sweet Potatoes Information, Recipes and Facts - Specialty Produce USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Biomed Res Int. Boniato History. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. You also have the option to opt-out of these cookies. Is your market carrying green dragon apples? 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. Some are firm, dry, and mealy, while others are soft and moist. but is for informational and educational purposes alone. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. 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. PSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. 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. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. U.S. Department of Agriculture. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 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. 2015;2015:768093. doi:10.1155/2015/768093. Sweet Recipes Cultivation Flavor Nutrition Storage Sweet Amorgos Island Beauregard Boniato Cilembu Covington Gold Austrailian Gorojima Hannah Japanese Japanese Purple Mississippi Murasaki Naruto Kintoki O'Henry Satsuma-imo Stokes Purple Tahitian West African White Yellow West African. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color These cookies will be stored in your browser only with your consent. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. We'll assume you're ok with this, but you can opt-out if you wish. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. 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 potato Nutrition Facts - Eat This Much Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. 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These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg 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. 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. J Nutr Metab. 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. PSP can help control diabetes by improving blood sugar regulation and insulin production. Thus, PSP can improve visual functions. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Updated February 14, 2020. In Japan, it is known as. The USDA reports that the potatoes contain about 17 grams of starch. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. SelfDecode is a personalized health report service, They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. The anthocyanin content may vary according to the cultivar. Taro vs Sweet potato - In-Depth Nutrition Comparison - Food Struct Pinpoint your location annonymously through the Specialty Produce App and let If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. 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. 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. 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]. Read more: Potato vs. Sweet Potato Nutrition. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the healthiest of all vegetables by The Center for Science in the Public Interest [2]. Sweet potatoes are a good source of many beneficial phytonutrients. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Which Sweet Potato Is the Healthiest? | livestrong Chan School of Public Health. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. She loves communicating science and empowering people to achieve their optimal health. 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. The antioxidants, vitamins A, C, E, zinc, etc. In addition, retinol is crucial for fetal development. So they can be incorporated in the diet by weight watchers and diabetics. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Potassium fact sheet for health professionals. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Sweet potato is native to the tropical regions of America. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. 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. The glycemic index of sweet potato depends on the cooking method. Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. It prevents indigestion, gas, constipation, stomach ache, etc. Purple sweet potato Nutrition Facts & Calories - Inlivo Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. They help control cholesterol levels. 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. For a list of other foods low in lectins, click here. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. It also helps regulate blood sugar levels. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. 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. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Have you ever asked yourself, "How much weight can I lose in a month?" Contains a low amount of risky components that may include sodium and sugars (0%/oz). What Nutrients Are in the Skins of Sweet Potatoes? In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. 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. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 4 Health Benefits of Japanese Sweet Potato + Nutrition Its first known cultivation can be dated back to 50,000 BC. As PSP is rich in potassium, it helps regulate blood pressure. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. No human studies have yet investigated the effect of Japanese sweet potato on heart health. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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. Health Benefits 1. What is the purple food in Hawaii? - coalitionbrewing.com 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]. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. 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. The GI of a peeled sweet potato, boiled, is low at 46. Craving something sweet but healthy in the morning? Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Some are firm, dry, and mealy, while others are soft and moist. The skin and flesh of these sweet potatoes have rich nutrition in them. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Tryptophan is the precursor of both serotonin and melatonin. which enables users to obtain detailed information and reports based on their genome. Harvard T.H. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. 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. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. others know about unique flavors that are around them. Change Food Share . Read more: Why Potatoes With More Color Are Healthiest. 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:. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. This effect was without adding any exercise.

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