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. But opting out of some of these cookies may have an effect on your browsing experience. 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. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Craving something sweet but healthy in the morning? There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Read more: Why Potatoes With More Color Are Healthiest. 6. Cleveland Clinic. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. PSP can help control diabetes by improving blood sugar regulation and insulin production. Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. Some are firm, dry, and mealy, while others are soft and moist. Carbs help fuel your brain, nervous system, cells and heart. Of course, creating an all-purple dish is even more dramatic. 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. There exist several varieties of the root vegetable sweet potato (, ). One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. 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. Good source of fiber (12% of DV/100g). All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. J Nutr Metab. This website uses cookies to improve your experience while you navigate through the website. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 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 Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. 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. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Its first known cultivation can be dated back to 50,000 BC. There are no saturated fats in sweet potatoes [1]. Today, there are over 400 strains of sweet potato grown around the world. We also use third-party cookies that help us analyze and understand how you use this website. Can Vitamins Help to Slow Down Your Heart Rate? 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. Their natural sweetness also means they can be used in pies and a range of other baked desserts. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. While Japanese sweet potato is considered safe to eat as food, it should never be used in place of something your doctor recommends or prescribes. 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. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. 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]. 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]. It is mandatory to procure user consent prior to running these cookies on your website. None of these calories are provided by fat. Of all the vitamins, vitamin A is the one most closely associated with vision health. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Japanese sweet potato contains 30 milligrams of tryptophan. They help control cholesterol levels. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. 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]. The Okinawan people eat both in abundance [2]. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Daily Goals How does this food fit into your daily goals? The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. 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. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Sweet potato 26% 71% Protein: 1.5 g Fats: 0.2 g Carbs: 26.46 g Water: 70.64 g Other: 1.2 g 2% 21% 76% Protein: 2.01 g Fats: 0.15 g Carbs: 20.71 g Water: 75.78 g Other: 1.35 g Contains more Fats +33.3% Contains more Carbs +27.8% Contains more Protein +34% Contains more Other +12.5% Equal in Water - 75.78 Fat Type Comparison 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. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. 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. It prevents indigestion, gas, constipation, stomach ache, etc. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. 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. 4 g protein. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Read more: Potato vs. Sweet Potato Nutrition. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Carbs are important for the production of energy needed for metabolic and physical processes. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Grmt, Fresh Origins Origins Micro Mix Mirepoix, Fresh Origins Origins Micro Mix Southwest, Fresh Origins Origins Micro Mix Sweet Spice, Fresh Origins Origins Micro Mustard Dijon, Fresh Origins Origins Micro Parsley Curled, Fresh Origins Origins Micro Parsley Italian, Fresh Origins Origins Micro Radish Daikon, Fresh Origins Origins Micro Spinach Burgundy, Fresh Origins Origins Micro Tangerine Lace, Fresh Origins Origins Micro Tarragon Spanish, Fresh Origins Origins Micro Turnip Greens, Fresh Origins Origins MicroFlower Honeysuckle, Fresh Origins Origins MicroFlower Princess, Fresh Origins Origins MicroFlowers Sunset Trumpet Mix, Fresh Origins Origins MiniCrown Bull's Blood, Fresh Origins Origins MiniCrown Lettuce Mix, Fresh Origins Origins MiniCrown Lollo Rossa, Fresh Origins Origins MiniCrown Pak Choy, Fresh Origins Origins Nature Straws Green, Fresh Origins Origins Petite Basil Midnight, Fresh Origins Origins Petite Herbs De Province, Fresh Origins Origins Petite Lett Freckles, Fresh Origins Origins Petite Lett Lollo Rossa, Fresh Origins Origins Petite Meadow Sorrel Mix, Fresh Origins Origins Petite Mint Lavender, Fresh Origins Origins Petite Mix Let. It also helps regulate blood sugar levels. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. 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. 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 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. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. The antioxidants exhibit anti-inflammatory properties too. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Vitamin A fact sheet for health professionals. Other purple foods include ulu (breadfruit), mangos, and some . The antioxidants, vitamins A, C, E, zinc, etc. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 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. Yams Recipes Cultivation Flavor Can eating too many carrots turn your skin orange?. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Many polyphenols work as antioxidants in the human body. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. 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. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. 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. 2. It also helps regulate blood sugar levels. It prevents indigestion, gas, constipation, stomach ache, etc. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! As PSP is rich in potassium, it helps regulate blood pressure. U.S. Department of Agriculture. Change Food Share . Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. Food allergy. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Contains a low amount of risky components that may include sodium and sugars (0%/oz). 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. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. This makes it a healthy food choice for diabetics [1]. The red-skin sweet potatoes are no different in nutrition. 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 sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Fiber is the part of food your body cannot digest. Eating a sweet potato might help you chase away the blues. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! which enables users to obtain detailed information and reports based on their genome. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Source: the University of Hawaiis Cancer Center. Have you ever asked yourself, "How much weight can I lose in a month?" 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. They are especially rich in coumarins [7]. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. PSP cultivars are unusually high in antioxidants. How does this food fit into your daily goals? The anthocyanin content may vary according to the cultivar. That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. 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. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Percentages are based on a diet of 2000 calories a day. AfricanSpecialties Yams West African Coco, Dragon Fruit Vietnamese White Dragon Fruit, Eggplant Green Green Baby Indian Eggplant, Fresh Origins Microflowers Valentines Hearts, Fresh Origins Origins Flowers Arugula Blossoms, Fresh Origins Origins Flowers Basil Blossoms, Fresh Origins Origins Flowers Broccoli Flowers, Fresh Origins Origins Flowers Bud Pineapple, Fresh Origins Origins Flowers Buzz Button, Fresh Origins Origins Flowers Buzz Buttons, Fresh Origins Origins Flowers Chocolate Bellflower, Fresh Origins Origins Flowers Fennel Blossom, Fresh Origins Origins Flowers Firestix Mix, Fresh Origins Origins Flowers Fuchsia Mix, Fresh Origins Origins Flowers Hanaho Flowers, Fresh Origins Origins Flowers Micro Blend, Fresh Origins Origins Flowers Micro Dianthus MicroFlowers, Fresh Origins Origins Flowers Micro Fuchsia, Fresh Origins Origins Flowers Micro Jasmine, Fresh Origins Origins Flowers Micro Lavender, Fresh Origins Origins Flowers Micro Marigold Florets, Fresh Origins Origins Flowers Micro Marigold, Fresh Origins Origins Flowers Micro Orchid, Fresh Origins Origins Flowers Micro Pepper Mix, Fresh Origins Origins Flowers Micro Radish, Fresh Origins Origins Flowers Micro Star, Fresh Origins Origins Flowers Micro Sun Daisy, Fresh Origins Origins Flowers Micro White Mum, Fresh Origins Origins Flowers Micro White Rose, Fresh Origins Origins Flowers Mint Blossom, Fresh Origins Origins Flowers Pansy Purple, Fresh Origins Origins Flowers Rose Little Red Corvette, Fresh Origins Origins Flowers Sage Monet Pink, Fresh Origins Origins Flowers Thyme Blossoms, Fresh Origins Origins Flowers Viola Yellow, Fresh Origins Origins HerbTops Mint Peppermint, Fresh Origins Origins HerbTops Mint Spearmint, Fresh Origins Origins Leaf Amaranth Giant, Fresh Origins Origins Leaf Begonia Angelwing, Fresh Origins Origins Leaf Endive Violet Flash, Fresh Origins Origins Leaf Mushroom 50 ct, Fresh Origins Origins Leaf Nasturtium Leaves, Fresh Origins Origins Leaf Purple Butterfly Sorrel, Fresh Origins Origins Leaf Sunset Geranium, Fresh Origins Origins Micro Arugula Sylvetta, Fresh Origins Origins Micro Basil Cinnamon, Fresh Origins Origins Micro Basil Italian, Fresh Origins Origins Micro Beet Bulls Blood, Fresh Origins Origins Micro Cabbage Chinese, Fresh Origins Origins Micro Carrot Fern Leaf, Fresh Origins Origins Micro Celery Feather Leaf, Fresh Origins Origins Micro Hearts on Fire, Fresh Origins Origins Micro Kohlrabi Purple, Fresh Origins Origins Micro Leaf Shiso Bicolor, Fresh Origins Origins Micro Mint Lavender, Fresh Origins Origins Micro Mint Pineapple Tops, Fresh Origins Origins Micro Mix Antioxidant, Fresh Origins Origins Micro Mix Fines Herbes, Fresh Origins Origins Micro Mix Intensity, Fresh Origins Origins Micro Mix Lett. SelfDecode is a personalized health report service, 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. KEY FACTS. 3. 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. Prefer mashed for your starches? The sweet tuber is rich in antioxidants as well as heart-healthy minerals. In addition, there was a decrease in insulin resistance. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal but is for informational and educational purposes alone. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Japanese Japanese - Purple Sweet Potatoes . Join for free! The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. White Sweet Potato Nutrition. This category only includes cookies that ensures basic functionalities and security features of the website. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Berkeley Wellness. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Copyright Nutrineat & Buzzle.com, Inc. What Nutrients Are in the Skins of Sweet Potatoes? 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. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure.

Quackity X Reader Las Nevadas Lemon, What To Eat When Nothing Sounds Good Adhd, Robinhood Atm Locations Near Me, Nicardipine Extravasation Treatment, Articles J