japanese purple sweet potato nutrition facts

You will often find serotonin included as an ingredient in antidepressants. Sweet potatoes contain no fat, saturated fat or cholesterol. Necessary cookies are absolutely essential for the website to function properly. Published April 1, 2019. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Change Food Share . 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. Seasons . Percentages are based on a diet of 2000 calories a day. 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. She is a strong advocate of integrating scientific knowledge and holistic medicine. Sweet potatoes are only distantly related to potatoes. 8. 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. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Read more: Sweet Potatoes and Weight Loss. All parts of Okinawan sweet potatoes exhibit antioxidant properties. 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. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Sweet potato may help with constipation. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. 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. 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. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! 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. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Boniato History. They help control cholesterol levels. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 5. This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. 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. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. How does this food fit into your daily goals? 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. 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. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Read more: Why Potatoes With More Color Are Healthiest. I like to eat 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. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Can Vitamins Help to Slow Down Your Heart Rate? So PSP can help lower the symptoms of arthritis and inflammation-related health problems. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. Updated 2014. 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. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Log In. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. No human studies have yet investigated the effect of Japanese sweet potato on heart health. This delicious dish is flexible and serves 4. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. 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. The striking hue can add a colorful twist to the dish. 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. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. The skin and flesh of these sweet potatoes have rich nutrition in them. 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]. Many people around the world eat sweet potatoes as a staple food without any ill effects. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. 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. Phytosterols are a cholesterol-like molecule found in plant cells. Sweet potatoes, as a group, prefer hot, humid climates. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. 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 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]. 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. Pinpoint your location annonymously through the Specialty Produce App and let Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Besides that, however, sweet potato strains have a very similar nutritional profile. At a dosage of 250 mg/kg, it stimulated the immune system function. These fat-soluble antioxidant carotenoids. 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 The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Join for free! 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. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Vitamin A also helps your body process and use iron properly. This website uses cookies to improve your experience. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Potassium fact sheet for health professionals. 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. Yams Recipes Cultivation Flavor The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. National Institutes of Health Office of Dietary Supplements. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. 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. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. 4. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Have you ever asked yourself, "How much weight can I lose in a month?" Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Align your health hacks with your genes for optimal health & cognitive function. Types of sweet potatoes. They simply contain some compounds of interest to cancer researchers. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. So they can be incorporated in the diet by weight watchers and diabetics. 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. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). 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. 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. 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. 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. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Updated February 14, 2020. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. About Food Exercise Apps Community Blog Premium. 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. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. It also helps regulate blood sugar levels. SelfDecode is a personalized health report service, Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. 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. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Various types of sweet potatoes contain almost similar quantities of nutrients. Okinawan potatoes come with a low glycemic index. 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. University of California. They are nutritious for humans and many types of animals. Vitamin A is known to help prevent dry eyes and night blindness. Campesterol was the second most abundant. How does this food fit into your daily goals? They are especially rich in coumarins [7]. Berkeley Wellness. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. It also helps regulate blood sugar levels. 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. Good source of fiber (12% of DV/100g). Carbs are important for the production of energy needed for metabolic and physical processes. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. There are no saturated fats in sweet potatoes [1]. Lectins are proteins that bind to carbohydrates. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. In Japan, it is known as. Our goal is to not have a single piece of inaccurate information on this website. Sweet potatoes are a good source of many beneficial phytonutrients. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Today, there are over 400 strains of sweet potato grown around the world. 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. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. 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. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. It prevents indigestion, gas, constipation, stomach ache, etc. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC.

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