japanese purple sweet potato nutrition facts

Contains a low amount of risky components that may include sodium and sugars (0%/oz). Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Lectins are proteins that bind to carbohydrates. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Some are firm, dry, and mealy, while others are soft and moist. 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:. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Pinpoint your location annonymously through the Specialty Produce App and let Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Food allergy. For a list of other foods low in lectins, click here. Boniato History. Updated 2014. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Phytonutrients Anthocyanins in purple sweet potatoes have memory-enhancing effects. None of these calories are provided by fat. In addition, retinol is crucial for fetal development. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. The striking hue can add a colorful twist to the dish. 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. Phytosterols are a cholesterol-like molecule found in plant cells. 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. 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. Sweet potato may help with constipation. Note that each number in parentheses [1, 2, 3, etc.] All parts of Okinawan sweet potatoes exhibit antioxidant properties. 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. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Carbs help fuel your brain, nervous system, cells and heart. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. 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. 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. The more cooking and processing the potato goes through, the higher the glycemic index. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Of all the vitamins, vitamin A is the one most closely associated with vision health. which enables users to obtain detailed information and reports based on their genome. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. 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 University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. We do not aim to diagnose, treat, cure or prevent any illness or disease. Read more: Which Sweet Potato Is the Healthiest? Many people around the world eat sweet potatoes as a staple food without any ill effects. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Join for free! Read more: Potato vs. Sweet Potato Nutrition. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. Health Benefits 1. So they can be incorporated in the diet by weight watchers and diabetics. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Cleveland Clinic. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. 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. 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. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. 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]. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Their natural sweetness also means they can be used in pies and a range of other baked desserts. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Ana received her MS in Pharmacy from the University of Belgrade. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Fiber is filling, without adding significant calories. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Besides that, however, sweet potato strains have a very similar nutritional profile. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. They help control cholesterol levels. 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 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]. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. or "How many meals a day should you eat?" Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Log In. is a clickable link to peer-reviewed scientific studies. All make a sweeter, moister alternative to plain white potatoes. Have you ever asked yourself, "How much weight can I lose in a month?" 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. 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. . 1. 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. Japanese sweet potatoes provide approximately 2 grams of protein. Japanese Purple Sweet potatoes are available in the fall and winter. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. They are especially rich in coumarins [7]. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. The antioxidants, vitamins A, C, E, zinc, etc. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. 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. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. 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 Your body converts the beta carotene it receives from foods into vitamin A. 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. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Okinawan potatoes come with a low glycemic index. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. We'll assume you're ok with this, but you can opt-out if you wish. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. 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. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 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. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. We also use third-party cookies that help us analyze and understand how you use this website. Carbs are important for the production of energy needed for metabolic and physical processes. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Chan School of Public Health. 5. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Try using herbs or spices and a dollop of yogurt to add flavor instead. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. 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. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Because of this stabilization, they may play an important part in fighting diabetes and obesity. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. 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. 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]. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Kerns studied English literature and neurology at UC Davis. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 3. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. It prevents indigestion, gas, constipation, stomach ache, etc. We hope you enjoy this website. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal National Institutes of Health Office of Dietary Supplements. So they can be incorporated in the diet by weight watchers and diabetics. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. 3. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. This delicious dish is flexible and serves 4. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Harvard T.H. 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]. This effect was without adding any exercise. Jonathan Ritter, PharmD, PhD (Pharmacology). This category only includes cookies that ensures basic functionalities and security features of the website. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. It prevents indigestion, gas, constipation, stomach ache, etc. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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. 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. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. It also helps regulate blood sugar levels. I like to eat Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. Change Food Share . 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. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Your email address will not be published. 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]. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Good source of fiber (12% of DV/100g). Ana has many years of experience in clinical research and health advising. 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. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. 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. 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. Source: the University of Hawaiis Cancer Center. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. 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! Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Seasons . You also have the option to opt-out of these cookies. American Diabetes Association. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. The USDA reports that the potatoes contain about 17 grams of starch. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. 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. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 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. J Nutr Metab. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Other purple foods include ulu (breadfruit), mangos, and some . Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. 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. 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. 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. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. 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. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It also helps regulate blood sugar levels. 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. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells.

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