japanese purple sweet potato nutrition facts japanese purple sweet potato nutrition facts

The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Food allergy. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. Have you ever asked yourself, "How much weight can I lose in a month?" It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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]. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Have you ever asked yourself, "How much weight can I lose in a month?" Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. Japanese Japanese - Purple Sweet Potatoes . Campesterol was the second most abundant. 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. 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]. These cookies will be stored in your browser only with your consent. Your email address will not be published. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Applications Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Tryptophan is the precursor of both serotonin and melatonin. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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. But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. 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. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. 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. 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 USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. 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. Purple sweet potato Nutrition Facts & Calories - Inlivo All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. 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. Nutrition Facts; Serving Size: 1 cup, cubes (133g . Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. Is a chef doing things with shaved fennel that are out of this world? Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Craving something sweet but healthy in the morning? In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Read more: Why Potatoes With More Color Are Healthiest. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Yams Recipes Cultivation Flavor Boniato in English means "sweet potato". Try using herbs or spices and a dollop of yogurt to add flavor instead. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. 184 Cal. 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. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. 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. Many people around the world eat sweet potatoes as a staple food without any ill effects. Purple Japanese Sweet Potatoes Information and Facts They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Updated 2014. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Prefer mashed for your starches? Vitamin A fact sheet for health professionals. 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. 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. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Copyright Nutrineat & Buzzle.com, Inc. It makes a healthy choice for diabetics. 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. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Log In. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 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. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. Biomed Res Int. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? others know about unique flavors that are around them. 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. However, the studies listed below should not be interpreted as supportive of any health benefit. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. 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. She loves communicating science and empowering people to achieve their optimal health. 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 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! Change Food Share . While Boniato is quite popular in South Florida, this kind of sweet potato originated . There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Various types of sweet potatoes contain almost similar quantities of nutrients. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Japanese Sweet Potatoes Information, Recipes and Facts - Specialty Produce Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Updated 2015. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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 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:. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Joe Cohen flipped the script on conventional and alternative medicine and it worked. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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 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. 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. 10. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 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. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Of course, creating an all-purple dish is even more dramatic. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. 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. 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. The Okinawan people eat both in abundance [2]. Besides that, however, sweet potato strains have a very similar nutritional profile. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Good source of fiber (12% of DV/100g). Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. 2. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. 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. Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! 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. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! PSP can help control diabetes by improving blood sugar regulation and insulin production. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. 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. 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. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. 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. You will often find serotonin included as an ingredient in antidepressants. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Vitamin A also helps your body process and use iron properly. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Eating a sweet potato might help you chase away the blues. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Purple Sweet Potato Calories - This Nutrition Published April 1, 2019. American Diabetes Association: Explore: Complications, Diabetes Self-Management: Cooking Methods for Healthy Eating, Nutrients: The Effect of Dietary Glycaemic Index on Glycaemia in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Nutrients: A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. 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. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Updated February 14, 2020. Fiber in PSP helps improve digestive health. 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. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. You also have the option to opt-out of these cookies. This website uses cookies to improve your experience while you navigate through the website. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Japanese sweet potato Nutrition Facts - Eat This Much A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Jonathan Ritter, PharmD, PhD (Pharmacology). No human studies have yet investigated the effect of Japanese sweet potato on heart health. White Sweet Potato Nutrition. 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. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 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. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Quick stats 130 Calories 27g Carbs (27g net carbs) 0g Fat 2g Protein No price info Try our free Diet Generator I want to eat calories in meals. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Your email address will not be published. Nutritional Facts for Japanese Sweet Potato | livestrong Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Types of sweet potatoes. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. 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. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. 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]. 3. Japanese Yams Information and Facts - Specialty Produce 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Chan School of Public Health. American Diabetes Association. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. 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. These fat-soluble antioxidant carotenoids. 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. It also helps regulate blood sugar levels. Align your health hacks with your genes for optimal health & cognitive function. Yellow and orange sweet potatoes have a higher content than the purple and white ones. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. 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. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. 3. 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.