japanese purple sweet potato nutrition facts

Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. 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. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Japanese sweet potatoes are flavorful, do not have any lectins, and are rated less inflammatory, which is great for those who have a lectin sensitivity. The phytonutrients associated with different colors in sweet potato do have different health properties. 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. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. American Diabetes Association. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Japanese Sweet Potato Nutrition And Health Benefits The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. 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. Continue boiling until soft (easily pierced by a fork), and then drain. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. 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. FoodData Central. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. 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]. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Jonathan Ritter, PharmD, PhD (Pharmacology). Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). 0 g fat. Campesterol was the second most abundant. Digestive HealthFiber in PSP helps improve digestive health. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Craving something sweet but healthy in the morning? 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Joe Cohen flipped the script on conventional and alternative medicine and it worked. Tryptophan is the precursor of both serotonin and melatonin. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Other purple foods include ulu (breadfruit), mangos, and some . Of course, creating an all-purple dish is even more dramatic. Your body converts the beta carotene it receives from foods into vitamin A. Besides that, however, sweet potato strains have a very similar nutritional profile. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Japanese Yams Information and Facts - Specialty Produce 4 g protein. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 4. Serving Size : 1 Bag. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. As PSP is rich in potassium, it helps regulate blood pressure. 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. Use a fork to pierce five sets of holes throughout each sweet potato. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Vitamin A also helps your body process and use iron properly. We've created informative articles that you can come back to again and again when you have questions or want to learn more! How does this food fit into your daily goals? A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. The following purported benefits are only supported by limited, low-quality clinical studies. Is a chef doing things with shaved fennel that are out of this world? Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. 10. Yams Recipes Cultivation Flavor The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Copyright Nutrineat & Buzzle.com, Inc. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. Required fields are marked *. Sweet potatoes are only distantly related to potatoes. By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. 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 Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. 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. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Japanese sweet potato contains 30 milligrams of tryptophan. White Sweet Potato Nutrition. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes Purple Sweet Potato Calories - This Nutrition Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 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. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. 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In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Updated 2019. Soluble fiber helps stabilize blood sugar and cholesterol levels. Today, there are over 400 strains of sweet potato grown around the world. 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. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. The skin and flesh of these sweet potatoes have rich nutrition in them. Can eating too many carrots turn your skin orange?. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. 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 which enables users to obtain detailed information and reports based on their genome. Contains a low amount of risky components that may include sodium and sugars (0%/oz). Have you ever asked yourself, "How much weight can I lose in a month?" Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Good source of fiber (12% of DV/100g). While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Note that each number in parentheses [1, 2, 3, etc.] We'll assume you're ok with this, but you can opt-out if you wish. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Have you ever asked yourself, "How much weight can I lose in a month?" What Nutrients Are in the Skins of Sweet Potatoes? Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. 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. You need protein to build tissue including bones, muscles and skin. 7 Surprising Benefits of Taro Root - Healthline In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. Of all the vitamins, vitamin A is the one most closely associated with vision health. 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]. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Vitamin A is known to help prevent dry eyes and night blindness. At a dosage of 250 mg/kg, it stimulated the immune system function. The more cooking and processing the potato goes through, the higher the glycemic index. Murasaki Sweet Potatoes Information and Facts - Specialty Produce If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. We hope you enjoy this website. Seasons . Generic Japanese Purple Sweet Potato Serving Size: 100 g 132 Cal 94% 32g Carbs 3% 0.4g Fat 4% 1.2g Protein Track macros, calories, and more with MyFitnessPal. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. 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. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. A plus sign next to the number [1+, 2+, etc] means that the information is found within the full scientific study rather than the abstract. Japanese sweet potatoes are available in the produce aisle of most grocery stores. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. 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]. 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. 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. We also use third-party cookies that help us analyze and understand how you use this website. Test Item Scan Me Information and Facts Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy 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. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. 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. It prevents indigestion, gas, constipation, stomach ache, etc. 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. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Information is shared for educational purposes only. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Daily Goals How does this food fit into your daily goals? 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. Ana received her MS in Pharmacy from the University of Belgrade. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. or "How many meals a day should you eat?" The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. 2015;2015:768093. doi:10.1155/2015/768093. Our goal is to not have a single piece of inaccurate information on this website. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. If you were to consider a medium-sized red skin potato, it will contain 150 calories with 0.14 oz (4 g) of protein, 0.11 oz (3 g) of fiber, and 1.12 oz (34 g) of carbohydrates. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. 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. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. These fat-soluble antioxidant carotenoids. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Updated June 3, 2020. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. 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. 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. Lectins are proteins that bind to carbohydrates. Nutritional Facts for Japanese Sweet Potato | livestrong Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. 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. In Japan, it is known as beni-imo. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. The clearest benefit may be to people who struggle with constipation. 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. Nutrition Facts; Serving Size: 1 cup, cubes (133g . Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. They help control cholesterol levels. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts However, the studies listed below should not be interpreted as supportive of any health benefit. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. The striking hue can add a colorful twist to the dish. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. 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. The antioxidants exhibit anti-inflammatory properties too. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. 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. 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. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. 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. 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. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. There exist several varieties of the root vegetable sweet potato (, ). Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. 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. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6.

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