japanese purple sweet potato nutrition facts

This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Cleveland Clinic. Nutrition Facts for Sweet Potatoes - myfooddata Continue boiling until soft (easily pierced by a fork), and then drain. All make a sweeter, moister alternative to plain white potatoes. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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. 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. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Japanese Yams Information and Facts - Specialty Produce offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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:. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Necessary cookies are absolutely essential for the website to function properly. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good Serving Size : 1 Bag. Purple Sweet Potato Calories - This Nutrition Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. 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. 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. 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]. In Japan, it is known as beni-imo. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Source: the University of Hawaiis Cancer Center. 3. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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. All of our content is written by scientists and people with a strong science background. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Which Sweet Potato Is the Healthiest? | livestrong 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. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. But opting out of some of these cookies may have an effect on your browsing experience. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. 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. Sweet potato is native to the tropical regions of America. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 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 They help control cholesterol levels. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Sporamins, storage proteins in sweet potato, also have antioxidant properties. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. 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. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 184 Cal. Thus, PSP can improve visual functions. Japanese Sweet Potato (Satsumaimo) Just One Cookbook As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. 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. Updated 2015. Today, there are over 400 strains of sweet potato grown around the world. 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. Test Item Scan Me Information and Facts Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. 2015;2015:768093. doi:10.1155/2015/768093. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! J Nutr Metab. The antioxidants, vitamins A, C, E, zinc, etc. 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. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. 3. Sweet potatoes are only distantly related to potatoes. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. American College of Allergy, Asthma & Immunology. Of all the vitamins, vitamin A is the one most closely associated with vision health. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. The Okinawan people eat both in abundance [2]. 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. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. As PSP is rich in potassium, it helps regulate blood pressure. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. 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. 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). 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 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. We believe that the most accurate information is found directly in the scientific source. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Many polyphenols work as antioxidants in the human body. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Yams Recipes Cultivation Flavor 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. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Your email address will not be published. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. They simply contain some compounds of interest to cancer researchers. Nutritional Facts for Japanese Sweet Potato | livestrong Kerns studied English literature and neurology at UC Davis. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. 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. Japanese Sweet Potatoes Information and Facts - Specialty Produce Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. The following purported benefits are only supported by limited, low-quality clinical studies. Health Benefits of Purple Sweet Potatoes | EatingWell Berkeley Wellness. This effect was without adding any exercise. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. The more cooking and processing the potato goes through, the higher the glycemic index. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. 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. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 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. Purple Sweet Potatoes: Nutrition Facts and Benefits 5. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. which enables users to obtain detailed information and reports based on their genome. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Tryptophan is the precursor of both serotonin and melatonin. The Japanese yam is unlike a sweet potato in its skin color and flesh. Copyright 2023 Leaf Group Ltd., all rights reserved. Types of sweet potatoes. 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. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. They are nutritious for humans and many types of animals. Japanese sweet potatoes provide approximately 2 grams of protein. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. 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. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Is your market carrying green dragon apples? Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. 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. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. 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. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Carbs are important for the production of energy needed for metabolic and physical processes. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. These cookies do not store any personal information. 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". 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 potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. 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. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Percentages are based on a diet of 2000 calories a day. Updated 2014. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. How does this food fit into your daily goals? They help control cholesterol levels. All parts of Okinawan sweet potatoes exhibit antioxidant properties. 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. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 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. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). 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. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. 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 National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. The red-skin sweet potatoes are no different in nutrition. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. 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. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat Is a chef doing things with shaved fennel that are out of this world? The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Daily Goals How does this food fit into your daily goals? Thus, PSP can improve visual functions. Because of this stabilization, they may play an important part in fighting diabetes and obesity. Read more: Which Sweet Potato Is the Healthiest? The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Japanese Purple Sweet potatoes are available in the fall and winter. 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. Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. It prevents indigestion, gas, constipation, stomach ache, etc. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Purple sweet potato Nutrition Facts & Calories - Inlivo Updated 2019. 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. For a list of other foods low in lectins, click here. 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. There are no saturated fats in sweet potatoes [1]. This website uses cookies to improve your experience. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. What is the purple food in Hawaii? - coalitionbrewing.com No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. It makes a healthy choice for diabetics. 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. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. FoodData Central. The GI of a peeled sweet potato, boiled, is low at 46. Health Benefits 1. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. PSP can help control diabetes by improving blood sugar regulation and insulin production. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 4 Health Benefits of Japanese Sweet Potato + Nutrition

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