japanese purple sweet potato nutrition facts

In addition, retinol is crucial for fetal development. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Anthocyanins in purple sweet potatoes have memory-enhancing effects. 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. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. The more cooking and processing the potato goes through, the higher the glycemic index. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Read more: Potato vs. Sweet Potato Nutrition. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island Okinawa, where it was a staple in the local diet for centuries. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. 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. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Today, there are over 400 strains of sweet potato grown around the world. but is for informational and educational purposes alone. I like to eat Soluble fiber helps stabilize blood sugar and cholesterol levels. This website uses cookies to improve your experience while you navigate through the website. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. We believe that the most accurate information is found directly in the scientific source. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. So they can be incorporated in the diet by weight watchers and diabetics. 2015;2015:768093. doi:10.1155/2015/768093. 3. Japanese sweet potatoes are available in the produce aisle of most grocery stores. 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. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. 10. 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 contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Japanese sweet potatoes provide approximately 2 grams of protein. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Change Food Share . 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. 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. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 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. Your email address will not be published. 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. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. In addition, there was a decrease in insulin resistance. 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). As PSP is rich in potassium, it helps regulate blood pressure. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. The skin and flesh of these sweet potatoes have rich nutrition in them. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. 5. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Updated February 14, 2020. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. 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]. 7. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. 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:. Japanese sweet potatoes are rich in vitamins C and E. These potent antioxidants scavenge toxic free radicals and prevent the incidence of cancers in significant body organs. Have you ever asked yourself, "How much weight can I lose in a month?" Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Pinpoint your location annonymously through the Specialty Produce App and let One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed 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. 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. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. 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. 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. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Phytosterols are a cholesterol-like molecule found in plant cells. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Carbs help fuel your brain, nervous system, cells and heart. Yams Recipes Cultivation Flavor 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 The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. The anthocyanin content may vary according to the cultivar. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Kerns studied English literature and neurology at UC Davis. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Of all the vitamins, vitamin A is the one most closely associated with vision health. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. FoodData Central. Published April 1, 2019. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Health Benefits 1. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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 Purple sweet potatoes have antioxidant protection. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. KEY FACTS. 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. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Besides that, however, sweet potato strains have a very similar nutritional profile. 2. 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 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]. 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. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Your blood vessels need magnesium to relax and to transport calcium and potassium. Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture.

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