japanese purple sweet potato nutrition facts

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]. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. These cookies will be stored in your browser only with your consent. 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]. or "How many meals a day should you eat?" Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Naturally low in fat and high in nutritional value, they are packed with health benefits. Continue boiling until soft (easily pierced by a fork), and then drain. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. So they can be incorporated in the diet by weight watchers and diabetics. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. White Sweet Potato Nutrition. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 184 Cal. Have you ever asked yourself, "How much weight can I lose in a month?" Good source of fiber (12% of DV/100g). UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! Because of this stabilization, they may play an important part in fighting diabetes and obesity. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. 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. 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. How does this food fit into your daily goals? Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Health Benefits 1. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. 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! The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. About Food Exercise Apps Community Blog Premium. Vitamin A fact sheet for health professionals. 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. 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]. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Our goal is to not have a single piece of inaccurate information on this website. 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". 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. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. 2. It is mandatory to procure user consent prior to running these cookies on your website. 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. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Boniato in English means "sweet potato". The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. 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 ]. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Okinawan potatoes come with a low glycemic index. Its first known cultivation can be dated back to 50,000 BC. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. U.S. Department of Agriculture. 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. 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. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 9. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. 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 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. KEY FACTS. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Updated 2015. Prefer mashed for your starches? At a dosage of 250 mg/kg, it stimulated the immune system function. Information is shared for educational purposes only. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Your email address will not be published. In addition, there was a decrease in insulin resistance. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. 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. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 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 USDA reports that the potatoes contain about 17 grams of starch. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Lectins are proteins that bind to carbohydrates. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. National Institutes of Health Office of Dietary Supplements. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. 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. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 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. American Diabetes Association. Log In. However, the studies listed below should not be interpreted as supportive of any health benefit. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Antioxidant ActivityPSP 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. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. We also use third-party cookies that help us analyze and understand how you use this website. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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. is a clickable link to peer-reviewed scientific studies. In Japan, it is known as beni-imo. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. 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.. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Fiber in PSP helps improve digestive health. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 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 Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Pinpoint your location annonymously through the Specialty Produce App and let Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible.

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