japanese purple sweet potato nutrition facts
Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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]. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Ana received her MS in Pharmacy from the University of Belgrade. 0 g fat. Besides that, however, sweet potato strains have a very similar nutritional profile. 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. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Pinpoint your location annonymously through the Specialty Produce App and let 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 Percentages are based on a diet of 2000 calories a day. Vitamin A fact sheet for health professionals. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Is your market carrying green dragon apples? Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. The clearest benefit may be to people who struggle with constipation. 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. This category only includes cookies that ensures basic functionalities and security features of the website. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Is a chef doing things with shaved fennel that are out of this world? A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. It prevents indigestion, gas, constipation, stomach ache, etc. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. 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. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. In Japan, it is known as beni-imo. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. This website uses cookies to improve your experience while you navigate through the website. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . 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. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Vitamin A also helps your body process and use iron properly. 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:. The GI of a peeled sweet potato, boiled, is low at 46. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Many people around the world eat sweet potatoes as a staple food without any ill effects. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Updated June 3, 2020. Updated February 14, 2020. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. 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". In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Kerns studied English literature and neurology at UC Davis. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color Chan School of Public Health, International Journal of Food Sciences and Nutrition. In addition, there was a decrease in insulin resistance. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Boniato in English means "sweet potato". The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Anthocyanins in purple sweet potatoes have memory-enhancing effects. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. 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. 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. which enables users to obtain detailed information and reports based on their genome. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Thus, PSP can improve visual functions. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. 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. National Institutes of Health Office of Dietary Supplements. 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 following purported benefits are only supported by limited, low-quality clinical studies. 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. It also helps regulate blood sugar levels. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. 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. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. University of California. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. This vegetable is unique nutritionally in that it's very low on the glycemic index compared to other types of potatoes and sweet potatoes, meaning they won't have as strong an impact on your. White Sweet Potato Nutrition. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Phytosterols are a cholesterol-like molecule found in plant cells. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Potassium fact sheet for health professionals. Necessary cookies are absolutely essential for the website to function properly. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. or "How many meals a day should you eat?" Sporamins, storage proteins in sweet potato, also have antioxidant properties. Published April 1, 2019. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Joe Cohen flipped the script on conventional and alternative medicine and it worked. 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. Sweet potatoes are a good source of many beneficial phytonutrients. Try using herbs or spices and a dollop of yogurt to add flavor instead. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. 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. 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]. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. SelfDecode does not treat, diagnose or cure any conditions, 4. 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. Yams Recipes Cultivation Flavor Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Many polyphenols work as antioxidants in the human body. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. 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. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Join for free! 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. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection.