japanese purple sweet potato nutrition facts

Vitamin A also helps reduce the risk of eye infections. However, the studies listed below should not be interpreted as supportive of any health benefit. 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. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. 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]. Chan School of Public Health. Pinpoint your location annonymously through the Specialty Produce App and let KEY FACTS. The GI of a peeled sweet potato, boiled, is low at 46. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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 SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. It prevents indigestion, gas, constipation, stomach ache, etc. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Sweet potatoes are only distantly related to potatoes. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Food allergy. In Japan, it is known as beni-imo. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. 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. Vitamin A fact sheet for health professionals. This makes it a healthy food choice for diabetics [1]. 1. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. 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. 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. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Use a fork to pierce five sets of holes throughout each sweet potato. 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. 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. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. 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. 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. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. or "How many meals a day should you eat?" We do not aim to diagnose, treat, cure or prevent any illness or disease. Copyright Nutrineat & Buzzle.com, Inc. Sporamins, storage proteins in sweet potato, also have antioxidant properties. This website uses cookies to improve your experience. Purple sweet potatoes have antioxidant protection. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Today, there are over 400 strains of sweet potato grown around the world. Can Vitamins Help to Slow Down Your Heart Rate? So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. The USDA reports that the potatoes contain about 17 grams of starch. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Some are firm, dry, and mealy, while others are soft and moist. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. PSP can help control diabetes by improving blood sugar regulation and insulin production. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. 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]. 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. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. 184 Cal. 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. Purple sweet potato benefits include their versatility. What Nutrients Are in the Skins of Sweet Potatoes? While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. 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 to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. They help control cholesterol levels. Yams Recipes Cultivation Flavor 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. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. All parts of Okinawan sweet potatoes exhibit antioxidant properties. or "How many meals a day should you eat?" Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Of course, creating an all-purple dish is even more dramatic. Your blood vessels need magnesium to relax and to transport calcium and potassium. Vitamin A is known to help prevent dry eyes and night blindness. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. You will often find serotonin included as an ingredient in antidepressants. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. They are especially rich in coumarins [7]. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. 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. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 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. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. 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. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. 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. The antioxidants exhibit anti-inflammatory properties too. This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic [15]. 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. 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In addition, retinol is crucial for fetal development. Its first known cultivation can be dated back to 50,000 BC. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Read more: Which Sweet Potato Is the Healthiest? The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Phytonutrients It also contains the following: Fiber: 6.7 grams Manganese: 30% of. 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. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. 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". All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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Percentages are based on a diet of 2000 calories a day. 10. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. We've created informative articles that you can come back to again and again when you have questions or want to learn more! 3. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. The striking hue can add a colorful twist to the dish. This category only includes cookies that ensures basic functionalities and security features of the website. The Japanese yam is unlike a sweet potato in its skin color and flesh. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Required fields are marked *. Updated June 3, 2020. They help control cholesterol levels. 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. Many polyphenols work as antioxidants in the human body. The glycemic index of sweet potato depends on the cooking method. 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. Join for free! 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. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Sweet potato may help with constipation. American College of Allergy, Asthma & Immunology. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Vitamin A also helps your body process and use iron properly. Some are firm, dry, and mealy, while others are soft and moist. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. You need protein to build tissue including bones, muscles and skin. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Japanese Purple Sweet potatoes are available in the fall and winter. There exist several varieties of the root vegetable sweet potato (, ). Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Read more: Sweet Potatoes and Weight Loss. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . These cookies will be stored in your browser only with your consent. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. I like to eat 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. 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 glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Boniato History. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. So they can be incorporated in the diet by weight watchers and diabetics. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Lectins are proteins that bind to carbohydrates. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. We'll assume you're ok with this, but you can opt-out if you wish. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Of all the vitamins, vitamin A is the one most closely associated with vision health. 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. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. 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. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Harvard T.H. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. The phytonutrients associated with different colors in sweet potato do have different health properties. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. She loves communicating science and empowering people to achieve their optimal health. About Food Exercise Apps Community Blog Premium. 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. Ana received her MS in Pharmacy from the University of Belgrade. Have you ever asked yourself, "How much weight can I lose in a month?" Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Your body converts the beta carotene it receives from foods into vitamin A. American Diabetes Association. 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.

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