japanese purple sweet potato nutrition factssection 962 election statement template

It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Types of sweet potatoes. The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. 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]. 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. Your email address will not be published. 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. Quick stats 130 Calories 27g Carbs (27g net carbs) 0g Fat 2g Protein No price info Try our free Diet Generator I want to eat calories in meals. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Sweet potatoes are only distantly related to potatoes. Chan School of Public Health. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Health Benefits 1. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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. 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 yam is unlike a sweet potato in its skin color and flesh. 3. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. 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. Campesterol was the second most abundant. Berkeley Wellness. Join for free! The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Read more: Why Potatoes With More Color Are Healthiest. Boniato in English means "sweet potato". 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. Japanese sweet potato contains 30 milligrams of tryptophan. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. others know about unique flavors that are around them. SelfDecode does not treat, diagnose or cure any conditions, We do not aim to diagnose, treat, cure or prevent any illness or disease. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. 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. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the healthiest of all vegetables by The Center for Science in the Public Interest [2]. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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 glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. 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. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Your body converts the beta carotene it receives from foods into vitamin A. 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". Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Can Vitamins Help to Slow Down Your Heart Rate? Japanese sweet potatoes contain approximately 27 grams of carbohydrates. It also helps regulate blood sugar levels. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. We believe that the most accurate information is found directly in the scientific source. 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. 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. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. 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. 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. Fiber is filling, without adding significant calories. FoodData Central. This effect was without adding any exercise. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Tryptophan is the precursor of both serotonin and melatonin. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. 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. Purple sweet potato benefits include their versatility. Is your market carrying green dragon apples? Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). 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. It prevents indigestion, gas, constipation, stomach ache, etc. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Vitamin A also helps your body process and use iron properly. Harvard T.H. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! 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. 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They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Phytosterols are a cholesterol-like molecule found in plant cells. 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. 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. 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. Sweet potato is native to the tropical regions of America. 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. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. 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]. 184 Cal. However, the studies listed below should not be interpreted as supportive of any health benefit. 4. 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]. In addition, there was a decrease in insulin resistance. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. 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. Can eating too many carrots turn your skin orange?. 0 g fat. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. The skin and flesh of these sweet potatoes have rich nutrition in 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. They are nutritious for humans and many types of animals. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. 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Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. They help control cholesterol levels. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Kerns studied English literature and neurology at UC Davis. is a clickable link to peer-reviewed scientific studies. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. We've created informative articles that you can come back to again and again when you have questions or want to learn more! All make a sweeter, moister alternative to plain white potatoes. It makes a healthy choice for diabetics. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Your blood vessels need magnesium to relax and to transport calcium and potassium. 6. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. 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. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. U.S. Department of Agriculture. They contain four times your daily value of vitamin A, half your daily value of vitamin C, as well as manganese, vitamin B6, copper, iron, dietary fiber, and potassium. Japanese sweet potatoes provide approximately 2 grams of protein. Yams Recipes Cultivation Flavor So they can be incorporated in the diet by weight watchers and diabetics. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. It prevents indigestion, gas, constipation, stomach ache, etc. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. For a list of other foods low in lectins, click here. Daily Goals How does this food fit into your daily goals? Other purple foods include ulu (breadfruit), mangos, and some . They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. 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. 7. Biomed Res Int. Published April 1, 2019. Vitamin A also helps reduce the risk of eye infections. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Log In. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Many people around the world eat sweet potatoes as a staple food without any ill effects. Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. 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. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. 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. 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. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Japanese Japanese - Purple Sweet Potatoes . Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Sporamins, storage proteins in sweet potato, also have antioxidant properties. These fat-soluble antioxidant carotenoids. Change Food Share . Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Our goal is to not have a single piece of inaccurate information on this website. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. 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. Updated 2015. 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:. Potassium fact sheet for health professionals. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Applications Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. 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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. 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. None of these calories are provided by fat. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Necessary cookies are absolutely essential for the website to function properly. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Seasons . They are especially rich in coumarins [7]. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. 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. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. . Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. KEY FACTS. The clearest benefit may be to people who struggle with constipation. Copyright 2023 Leaf Group Ltd., all rights reserved.

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