japanese purple sweet potato nutrition facts

Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. The red-skin sweet potatoes are no different in nutrition. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts 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. Use a fork to pierce five sets of holes throughout each sweet potato. Yams Recipes Cultivation Flavor Is a chef doing things with shaved fennel that are out of this world? Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Besides that, however, sweet potato strains have a very similar nutritional profile. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Boniato in English means "sweet potato". 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. 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. 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're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. The skin and flesh of these sweet potatoes have rich nutrition in them. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). 184 Cal. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. They are nutritious for humans and many types of animals. Align your health hacks with your genes for optimal health & cognitive function. 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. Purple Sweet Potato Calories - This Nutrition Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Carbs help fuel your brain, nervous system, cells and heart. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. 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 This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat [16]. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. . Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. It also helps regulate blood sugar levels. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. Prefer mashed for your starches? You need protein to build tissue including bones, muscles and skin. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. The following purported benefits are only supported by limited, low-quality clinical studies. PSP can help control diabetes by improving blood sugar regulation and insulin production. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Daily Goals How does this food fit into your daily goals? Your email address will not be published. Murasaki Sweet Potatoes Information and Facts - Specialty Produce You will often find serotonin included as an ingredient in antidepressants. 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. Applications Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. 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. PSP 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. Campesterol was the second most abundant. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. 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 potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the healthiest of all vegetables by The Center for Science in the Public Interest [2]. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other 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. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Many people around the world eat sweet potatoes as a staple food without any ill effects. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Soluble fiber helps stabilize blood sugar and cholesterol levels. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Japanese sweet potatoes provide approximately 2 grams of protein. Chan School of Public Health. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. SelfDecode is a personalized health report service, Japanese Sweet Potato Nutrition and Medical Advantages Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. 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. Various types of sweet potatoes contain almost similar quantities of nutrients. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. 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. 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]. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. This makes it a healthy food choice for diabetics [1]. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. 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. These cookies will be stored in your browser only with your consent. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat Contains a low amount of risky components that may include sodium and sugars (0%/oz). Talk to your doctor to develop strategies to address any health concerns you may have [1]. The USDA reports that the potatoes contain about 17 grams of starch. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. Tryptophan is the precursor of both serotonin and melatonin. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. 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. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Okinawa Sweet Potato: Japan's Perfect Purple Superfood Copyright Nutrineat & Buzzle.com, Inc. The clearest benefit may be to people who struggle with constipation. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. 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. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth This website uses cookies to improve your experience while you navigate through the website. Good source of fiber (12% of DV/100g). 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. Purple Japanese Sweet Potatoes Information, Recipes and Facts However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Phytonutrients In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. The combination of the three minerals contributes to lessening your chance of developing hypertension.. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. The flesh is dry, starchy and subtly sweet. It prevents indigestion, gas, constipation, stomach ache, etc. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. or "How many meals a day should you eat?" but is for informational and educational purposes alone. Of course, creating an all-purple dish is even more dramatic. The GI of a peeled sweet potato, boiled, is low at 46. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Nutrition Facts; Serving Size: 1 cup, cubes (133g . Biomed Res Int. Japanese sweet potatoes are available in the produce aisle of most grocery stores. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. 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. Naturally low in fat and high in nutritional value, they are packed with health benefits. 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. Japanese Sweet Potato Nutrition | Healthfully The anthocyanin content may vary according to the cultivar. It is mandatory to procure user consent prior to running these cookies on your website. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. 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. The glycemic index of sweet potato depends on the cooking method. What Are Japanese Sweet Potatoes? - The Spruce Eats Can eating too many carrots turn your skin orange?. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. We'll assume you're ok with this, but you can opt-out if you wish. 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. Our goal is to not have a single piece of inaccurate information on this website. Okinawan potatoes come with a low glycemic index. 8. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Continue boiling until soft (easily pierced by a fork), and then drain. The more cooking and processing the potato goes through, the higher the glycemic index. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. 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. or "How many meals a day should you eat?" No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. 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. Updated 2015. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. 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 skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. 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! If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 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. Purple sweet potatoes have antioxidant protection. 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. Japanese Japanese - Purple Sweet Potatoes . With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Japanese Sweet Potato (Satsumaimo) Just One Cookbook Of all the vitamins, vitamin A is the one most closely associated with vision health. All of our content is written by scientists and people with a strong science background. 4 g protein. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. 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. 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. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. The Japanese yam is unlike a sweet potato in its skin color and flesh. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Join for free! In Japan, it is known as beni-imo. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Fiber is filling, without adding significant calories. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Updated 2014. Japanese sweet potato contains 30 milligrams of tryptophan. Carbs are important for the production of energy needed for metabolic and physical processes. 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. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. 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Ana has many years of experience in clinical research and health advising. Ana received her MS in Pharmacy from the University of Belgrade. Nutritional Facts for Japanese Sweet Potato | livestrong Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 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. She loves communicating science and empowering people to achieve their optimal health. 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. 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. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. At a dosage of 250 mg/kg, it stimulated the immune system function.

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