Purple Sweet Potato Nutrition | livestrong Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 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. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Applications Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Japanese Sweet Potatoes Information, Recipes and Facts - Specialty Produce They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Carbs are important for the production of energy needed for metabolic and physical processes. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Updated February 14, 2020. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. 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]. 3. 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. 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. There is also lau lau, which is pork wrapped in ti leaves, as well as poi, which is a favorite food often eaten with meats like chicken or fish. Test Item Scan Me Information and Facts This makes it a healthy food choice for diabetics [1]. 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. Read more: Which Sweet Potato Is the Healthiest? Eating a sweet potato might help you chase away the blues. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Fiber is filling, without adding significant calories. 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. 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. PSP can help control diabetes by improving blood sugar regulation and insulin production. 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. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Thus, PSP can improve visual functions. Soluble fiber helps stabilize blood sugar and cholesterol levels. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Japanese sweet potato Nutrition Facts - Eat This Much Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. American Diabetes Association. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. 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. You also have the option to opt-out of these cookies. 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. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Copyright 2023 Leaf Group Ltd., all rights reserved. The red-skin sweet potatoes are no different in nutrition. 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. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. 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. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Of course, creating an all-purple dish is even more dramatic. All make a sweeter, moister alternative to plain white potatoes. Purple sweet potatoes have antioxidant protection. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. 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. This delicious dish is flexible and serves 4. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. 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. Vitamin A is known to help prevent dry eyes and night blindness. This effect was without adding any exercise. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Your body converts the beta carotene it receives from foods into vitamin A. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. We believe that the most accurate information is found directly in the scientific source. KEY FACTS. 7. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. It also helps regulate blood sugar levels. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Japanese Sweet Potatoes Information and Facts - Specialty Produce We also use third-party cookies that help us analyze and understand how you use this website. 7 Surprising Benefits of Taro Root - Healthline Yellow and orange sweet potatoes have a higher content than the purple and white ones. Okinawan (Purple) Sweet Potato - Nutrition Facts and - Nutrineat Purple sweet potato benefits include their versatility. Other purple foods include ulu (breadfruit), mangos, and some . With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Japanese Purple Sweet potatoes are available in the fall and winter. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Types of sweet potatoes. Craving something sweet but healthy in the morning? We'll assume you're ok with this, but you can opt-out if you wish. 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. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Sweet potato is native to the tropical regions of America. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. 184 Cal. Food allergy. It is mandatory to procure user consent prior to running these cookies on your website. 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. 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. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. This website uses cookies to improve your experience while you navigate through the website. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. 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. It also helps regulate blood sugar levels. 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. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. 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. The antioxidants exhibit anti-inflammatory properties too. However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. 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. Required fields are marked *. Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet. Murasaki Sweet Potatoes Information and Facts - Specialty Produce A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 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. Japanese sweet potatoes provide approximately 2 grams of protein. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. 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. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. SelfDecode is a personalized health report service, Talk to your doctor to develop strategies to address any health concerns you may have [1]. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Health Benefits of Purple Sweet Potatoes | EatingWell Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. So they can be incorporated in the diet by weight watchers and diabetics. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Copyright Nutrineat & Buzzle.com, Inc. How does this food fit into your daily goals? 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. Is a chef doing things with shaved fennel that are out of this world? 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.
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