japanese purple sweet potato nutrition facts

The anthocyanin content may vary according to the cultivar. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. 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. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. We believe that the most accurate information is found directly in the scientific source. This effect was without adding any exercise. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. She loves communicating science and empowering people to achieve their optimal health. 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. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. 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. Lectins are proteins that bind to carbohydrates. 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]. Use a fork to pierce five sets of holes throughout each sweet potato. There exist several varieties of the root vegetable sweet potato (, ). While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. The USDA reports that the potatoes contain about 17 grams of starch. The combination of the three minerals contributes to lessening your chance of developing hypertension.. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). Its first known cultivation can be dated back to 50,000 BC. Various types of sweet potatoes contain almost similar quantities of nutrients. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. 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. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. which enables users to obtain detailed information and reports based on their genome. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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]. 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. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? 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 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. Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Tryptophan is the precursor of both serotonin and melatonin. 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. Information is shared for educational purposes only. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. Health Benefits 1. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. She is a strong advocate of integrating scientific knowledge and holistic medicine. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. It also helps regulate blood sugar levels. Eating a sweet potato might help you chase away the blues. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. For a list of other foods low in lectins, click here. 0 g fat. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. 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 ]. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Nutritional Value Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. 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. 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. Updated 2019. What Nutrients Are in the Skins of Sweet Potatoes? The Okinawan people eat both in abundance [2]. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Biomed Res Int. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. They help control cholesterol levels. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. 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. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. 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 a good source of many beneficial phytonutrients. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. 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]. Potassium fact sheet for health professionals. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Campesterol was the second most abundant. Good source of fiber (12% of DV/100g). Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Berkeley Wellness. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Japanese Purple Sweet potatoes are available in the fall and winter. Anthocyanins in purple sweet potatoes have memory-enhancing effects. In addition, there was a decrease in insulin resistance. The striking hue can add a colorful twist to the dish. Vitamin A also helps your body process and use iron properly. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Can eating too many carrots turn your skin orange?. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Is your market carrying green dragon apples? However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Many people around the world eat sweet potatoes as a staple food without any ill effects. 4 g protein. 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.