japanese purple sweet potato nutrition facts

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. 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. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Vitamin A is known to help prevent dry eyes and night blindness. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. 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 a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. You also have the option to opt-out of these cookies. Its first known cultivation can be dated back to 50,000 BC. Eating a sweet potato might help you chase away the blues. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Align your health hacks with your genes for optimal health & cognitive function. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. The clearest benefit may be to people who struggle with constipation. Have you ever asked yourself, "How much weight can I lose in a month?" Cleveland Clinic. 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. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Read more: Potato vs. Sweet Potato Nutrition. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Is your market carrying green dragon apples? 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. Components in Japanese Sweet Potato Tubers, Health Effects of Japanese Sweet Potatoes, Animal & Cell Research (Lacking Evidence), Japanese Sweet Potato as Part of the Lectin Avoidance Diet. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. If you were to consider a medium-sized red skin potato, it will contain 150 calories with 0.14 oz (4 g) of protein, 0.11 oz (3 g) of fiber, and 1.12 oz (34 g) of carbohydrates. The Okinawan people eat both in abundance [2]. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Note that each number in parentheses [1, 2, 3, etc.] Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 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. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. In addition, retinol is crucial for fetal development. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Join for free! The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Its first known cultivation can be dated back to 50,000 BC. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. 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 sweet potatoes contain approximately 27 grams of carbohydrates. 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. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Daily Goals How does this food fit into your daily goals? which enables users to obtain detailed information and reports based on their genome. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. 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. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. So they can be incorporated in the diet by weight watchers and diabetics. 184 Cal. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. 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. Contains a low amount of risky components that may include sodium and sugars (0%/oz). Japanese sweet potatoes contain approximately 27 grams of carbohydrates. 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. We also use third-party cookies that help us analyze and understand how you use this website. Japanese Purple Sweet potatoes are available in the fall and winter. Purple sweet potatoes have antioxidant protection. But a baked sweet potato has a GI of 94. Of all the vitamins, vitamin A is the one most closely associated with vision health. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Campesterol was the second most abundant. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. 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 This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. The more cooking and processing the potato goes through, the higher the glycemic index. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. 4 g protein. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. 1. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. 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. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Baking soda can neutralize acidic ingredients in both sweet and savory foods, but add it only in small amounts, so that it doesn't affect the taste. Your body converts the beta carotene it receives from foods into vitamin A. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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. 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. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. FoodData Central. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Published April 1, 2019. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. SelfDecode is a personalized health report service, 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. Vitamin A fact sheet for health professionals. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. 10. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. 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. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Joe Cohen flipped the script on conventional and alternative medicine and it worked. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. This makes it a healthy food choice for diabetics [1]. The Japanese yam is unlike a sweet potato in its skin color and flesh. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. The USDA reports that the potatoes contain about 17 grams of starch. Purple sweet potato benefits include their versatility. Is a chef doing things with shaved fennel that are out of this world? White Sweet Potato Nutrition. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Soluble fiber helps stabilize blood sugar and cholesterol levels. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. The skin and flesh of these sweet potatoes have rich nutrition in them. 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. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. 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. 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. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. 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. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Continue boiling until soft (easily pierced by a fork), and then drain. 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. 7. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. 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