japanese purple sweet potato nutrition facts

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. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. But opting out of some of these cookies may have an effect on your browsing experience. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. 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. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Join for free! A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. 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. Seasons . It prevents indigestion, gas, constipation, stomach ache, etc. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. They help control cholesterol levels. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. 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. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. They are especially rich in coumarins [7]. Soluble fiber helps stabilize blood sugar and cholesterol levels. Necessary cookies are absolutely essential for the website to function properly. Because of this stabilization, they may play an important part in fighting diabetes and obesity. 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. Purple Japanese Sweet Potatoes Information and Facts If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. The GI of a peeled sweet potato, boiled, is low at 46. None of these calories are provided by fat. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Boniato History. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. 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. Its first known cultivation can be dated back to 50,000 BC. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. 1. Sign Up. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal This website uses cookies to improve your experience. Murasaki Sweet Potatoes Information and Facts - Specialty Produce 3. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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 We do not aim to diagnose, treat, cure or prevent any illness or disease. 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. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. The skin and flesh of these sweet potatoes have rich nutrition in them. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. 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. SelfDecode is a personalized health report service, Japanese Purple Sweet potatoes are available in the fall and winter. 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. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! We'll assume you're ok with this, but you can opt-out if you wish. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Some are firm, dry, and mealy, while others are soft and moist. 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. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [19, 20, 21, 22]. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Your blood vessels need magnesium to relax and to transport calcium and potassium. Purple sweet potatoes have antioxidant protection. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Okinawa Sweet Potato: Japan's Perfect Purple Superfood Our goal is to not have a single piece of inaccurate information on this website. Nutrition Facts; Serving Size: 1 cup, cubes (133g . Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg The glycemic index of sweet potato depends on the cooking method. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Berkeley Wellness. 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. Carbs help fuel your brain, nervous system, cells and heart. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. The USDA reports that the potatoes contain about 17 grams of starch. 8. Read more: Potato vs. Sweet Potato Nutrition. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Health Benefits of Purple Sweet Potatoes | EatingWell This carbohydrate value comes from three sources: dietary fiber, sugars and starch. 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]. 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. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Yams Recipes Cultivation Flavor Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. 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. The antioxidants, vitamins A, C, E, zinc, etc. Diabetes superfoods. 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. 0 g fat. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Japanese sweet potatoes provide approximately 2 grams of protein. White Sweet Potato Nutrition. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. We also use third-party cookies that help us analyze and understand how you use this website. The clearest benefit may be to people who struggle with constipation. Is a chef doing things with shaved fennel that are out of this world? The striking hue can add a colorful twist to the dish. You also have the option to opt-out of these cookies. They simply contain some compounds of interest to cancer researchers. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Vitamin A also helps reduce the risk of eye infections. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Biomed Res Int. So they can be incorporated in the diet by weight watchers and diabetics. She loves communicating science and empowering people to achieve their optimal health. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. They are nutritious for humans and many types of animals. 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. 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. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Purple Japanese Sweet Potatoes Information, Recipes and Facts Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. 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. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. 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. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Fiber is filling, without adding significant calories. Required fields are marked *. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Note that each number in parentheses [1, 2, 3, etc.] Have you ever asked yourself, "How much weight can I lose in a month?" 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. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. Updated 2015. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. The phytonutrients associated with different colors in sweet potato do have different health properties. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). Of course, creating an all-purple dish is even more dramatic. Various types of sweet potatoes contain almost similar quantities of nutrients. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. All of our content is written by scientists and people with a strong science background. 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]. How does this food fit into your daily goals? FoodData Central. 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]. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. PSP can help control diabetes by improving blood sugar regulation and insulin production. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Align your health hacks with your genes for optimal health & cognitive function. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Purple sweet potato benefits include their versatility. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. 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. Many people around the world eat sweet potatoes as a staple food without any ill effects. As PSP is rich in potassium, it helps regulate blood pressure. Copyright Nutrineat & Buzzle.com, Inc. Japanese Sweet Potatoes Information, Recipes and Facts - Specialty Produce In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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". 7 Surprising Benefits of Taro Root - Healthline A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Your body converts the beta carotene it receives from foods into vitamin A. Is your market carrying green dragon apples? 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. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. 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. Besides that, however, sweet potato strains have a very similar nutritional profile. According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. These cookies do not store any personal information. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Try using herbs or spices and a dollop of yogurt to add flavor instead. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. 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. This category only includes cookies that ensures basic functionalities and security features of the website. Updated 2019. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. The antioxidants exhibit anti-inflammatory properties too. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. National Institutes of Health Office of Dietary Supplements. Vitamin A also helps your body process and use iron properly. Vitamin A is known to help prevent dry eyes and night blindness. KEY FACTS. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. 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. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. PSP can help control diabetes by improving blood sugar regulation and insulin production. This website uses cookies to improve your experience while you navigate through the website. In addition, retinol is crucial for fetal development. 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. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. 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. 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. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Sweet potatoes are a good source of many beneficial phytonutrients. The Okinawan people eat both in abundance [2]. 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. Percentages are based on a diet of 2000 calories a day. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto 4 g protein. Campesterol was the second most abundant. Purple Sweet Potatoes: Nutrition Facts and Benefits 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. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. 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. 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. Other purple foods include ulu (breadfruit), mangos, and some . Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. 2. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. 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. Use a fork to pierce five sets of holes throughout each sweet potato. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Japanese Yams Information and Facts - Specialty Produce 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. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. 10. This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic [15]. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. but is for informational and educational purposes alone. Yellow and orange sweet potatoes have a higher content than the purple and white ones.

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