japanese purple sweet potato nutrition facts japanese purple sweet potato nutrition facts

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, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. White Sweet Potato Nutrition. This website uses cookies to improve your experience while you navigate through the website. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. 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. Updated 2019. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Fiber is the part of food your body cannot digest. In Japan, it is known as. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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Japanese sweet potatoes contain approximately 27 grams of carbohydrates. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? How does this food fit into your daily goals? With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. 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. Contains a low amount of risky components that may include sodium and sugars (0%/oz). 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. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Read more: Sweet Potatoes and Weight Loss. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Kerns studied English literature and neurology at UC Davis. Other purple foods include ulu (breadfruit), mangos, and some . It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. FoodData Central. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 3. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Of all the vitamins, vitamin A is the one most closely associated with vision health. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. 4 Health Benefits of Japanese Sweet Potato + Nutrition Health Benefits of Purple Sweet Potatoes | EatingWell No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. 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. 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. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). This category only includes cookies that ensures basic functionalities and security features of the website. Change Food Share . Test Item Scan Me Information and Facts Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Diabetes superfoods. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. They simply contain some compounds of interest to cancer researchers. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. 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. What Nutrients Are in the Skins of Sweet Potatoes? The combination of the three minerals contributes to lessening your chance of developing hypertension.. but is for informational and educational purposes alone. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Taro vs Sweet potato - In-Depth Nutrition Comparison - Food Struct A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. 4. 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. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Their natural sweetness also means they can be used in pies and a range of other baked desserts. Thus, PSP can improve visual functions. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. 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. Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Purple Japanese Sweet Potatoes Information, Recipes and Facts So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. 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. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. The more cooking and processing the potato goes through, the higher the glycemic index. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. You need protein to build tissue including bones, muscles and skin. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy Vitamin A fact sheet for health professionals. 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. Carbs are important for the production of energy needed for metabolic and physical processes. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. But opting out of some of these cookies may have an effect on your browsing experience. 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. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. These cookies do not store any personal information. So they can be incorporated in the diet by weight watchers and diabetics. Japanese Sweet Potatoes Information, Recipes and Facts - Specialty Produce Read more: Potato vs. Sweet Potato Nutrition. None of these calories are provided by fat. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). What is the purple food in Hawaii? - coalitionbrewing.com The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Purple sweet potatoes have antioxidant protection. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Published April 1, 2019. Purple Sweet Potato Nutrition | livestrong About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Campesterol was the second most abundant. Sweet potatoes are only distantly related to potatoes. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 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Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition Your email address will not be published. SelfDecode does not treat, diagnose or cure any conditions, Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. There exist several varieties of the root vegetable sweet potato (, ). The phytonutrients associated with different colors in sweet potato do have different health properties. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 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. Daily Goals How does this food fit into your daily goals? Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. The Japanese yam is unlike a sweet potato in its skin color and flesh. 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. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Jonathan Ritter, PharmD, PhD (Pharmacology). Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health This effect was without adding any exercise. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. 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. Japanese Yams Information and Facts - Specialty Produce Talk to your doctor to develop strategies to address any health concerns you may have [1]. All make a sweeter, moister alternative to plain white potatoes. Copyright Nutrineat & Buzzle.com, Inc. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. 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. 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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. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. 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. 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. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. The antioxidants exhibit anti-inflammatory properties too. It makes a healthy choice for diabetics. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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. Try using herbs or spices and a dollop of yogurt to add flavor instead. It prevents indigestion, gas, constipation, stomach ache, etc.