japanese purple sweet potato nutrition facts

UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Jonathan Ritter, PharmD, PhD (Pharmacology). The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Of all the vitamins, vitamin A is the one most closely associated with vision health. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. 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. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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 clearest benefit may be to people who struggle with constipation. 6. 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. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. 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. It makes a healthy choice for diabetics. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. In Japan, it is known as beni-imo. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. 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. 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. The antioxidants, vitamins A, C, E, zinc, etc. Continue boiling until soft (easily pierced by a fork), and then drain. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Fiber in PSP helps improve digestive health. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Berkeley Wellness. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Their natural sweetness also means they can be used in pies and a range of other baked desserts. 4 g protein. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. However, the studies listed below should not be interpreted as supportive of any health benefit. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Eating a sweet potato might help you chase away the blues. Some are firm, dry, and mealy, while others are soft and moist. 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. We also use third-party cookies that help us analyze and understand how you use this website. 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 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 contain approximately 27 grams of carbohydrates. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. 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. 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. 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. 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. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. FoodData Central. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). 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. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Craving something sweet but healthy in the morning? The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. 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. Today, there are over 400 strains of sweet potato 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. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. 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. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. 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. Purple sweet potatoes have antioxidant protection. 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. 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. Japanese sweet potatoes are available in the produce aisle of most grocery stores. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. 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. Ana has many years of experience in clinical research and health advising. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. All make a sweeter, moister alternative to plain white potatoes. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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. Is your market carrying green dragon apples? One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. 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. 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. How does this food fit into your daily goals? Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. We do not aim to diagnose, treat, cure or prevent any illness or disease. 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. 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. Information is shared for educational purposes only. 3. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. 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). Sweet potato may help with constipation. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Carbs help fuel your brain, nervous system, cells and heart. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. You need protein to build tissue including bones, muscles and skin. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. They help control cholesterol levels. She is a strong advocate of integrating scientific knowledge and holistic medicine. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. 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. These cookies will be stored in your browser only with your consent. The striking hue can add a colorful twist to the dish. Nutrition Facts; Serving Size: 1 cup, cubes (133g . Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. White Sweet Potato Nutrition. American Diabetes Association. National Institutes of Health Office of Dietary Supplements. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Generic Japanese Purple Sweet Potato Serving Size: 100 g 132 Cal 94% 32g Carbs 3% 0.4g Fat 4% 1.2g Protein Track macros, calories, and more with MyFitnessPal. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. This category only includes cookies that ensures basic functionalities and security features of the website. Soluble fiber helps stabilize blood sugar and cholesterol levels. 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. 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. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. But opting out of some of these cookies may have an effect on your browsing experience. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Other purple foods include ulu (breadfruit), mangos, and some . The antioxidants exhibit anti-inflammatory properties too. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. At a dosage of 250 mg/kg, it stimulated the immune system function. Phytosterols are a cholesterol-like molecule found in plant cells. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. It is mandatory to procure user consent prior to running these cookies on your website. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. 7. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels.

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