japanese purple sweet potato nutrition facts

Carbs are important for the production of energy needed for metabolic and physical processes. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Your blood vessels need magnesium to relax and to transport calcium and potassium. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. FoodData Central. Serving Size : 1 Bag. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Try using herbs or spices and a dollop of yogurt to add flavor instead. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. White Sweet Potato Nutrition. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Read more: Potato vs. Sweet Potato Nutrition. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. . Jonathan Ritter, PharmD, PhD (Pharmacology). Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Although they have less than sweet potatoes, yams provide you with antioxidants, including vitamins A and C. These vitamins support a healthy immune system and fight free radical damage, while also combating inflammation. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. As PSP is rich in potassium, it helps regulate blood pressure. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 3. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 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. We do not aim to diagnose, treat, cure or prevent any illness or disease. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Can eating too many carrots turn your skin orange?. Japanese Japanese - Purple Sweet Potatoes . Some are firm, dry, and mealy, while others are soft and moist. Japanese Purple Sweet potatoes are available in the fall and winter. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Information is shared for educational purposes only. University of California. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Health Benefits 1. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. 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. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. 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. 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. 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. 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. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. Log In. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Other purple foods include ulu (breadfruit), mangos, and some . offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg 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. 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. 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. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. 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. 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. 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. Cleveland Clinic. Contains a low amount of risky components that may include sodium and sugars (0%/oz). 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. American College of Allergy, Asthma & Immunology. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. 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. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. J Nutr Metab. 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 nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. 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. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. U.S. Department of Agriculture. This makes it a healthy food choice for diabetics [1]. This website uses cookies to improve your experience while you navigate through the website. 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. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. 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:. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. 2. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. 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. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Its first known cultivation can be dated back to 50,000 BC. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Fiber in PSP helps improve digestive health. It also helps regulate blood sugar levels. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Soluble fiber helps stabilize blood sugar and cholesterol levels. 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. Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. 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 Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Have you ever asked yourself, "How much weight can I lose in a month?" Phytonutrients A plus sign next to the number [1+, 2+, etc] means that the information is found within the full scientific study rather than the abstract. However, the studies listed below should not be interpreted as supportive of any health benefit. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. The striking hue can add a colorful twist to the dish. Japanese sweet potato contains 30 milligrams of tryptophan. 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 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. 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.