The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. They help control cholesterol levels. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Is your market carrying green dragon apples? 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. Biomed Res Int. U.S. Department of Agriculture. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Chan School of Public Health. Vitamin A is known to help prevent dry eyes and night blindness. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Nutrition Facts; Serving Size: 1 cup, cubes (133g . So PSP can help lower the symptoms of arthritis and inflammation-related health problems. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. 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. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. The flesh is dry, starchy and subtly sweet. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Japanese Purple Sweet potatoes are available in the fall and winter. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. 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. 4 g protein. You will often find serotonin included as an ingredient in antidepressants. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Talk to your doctor to develop strategies to address any health concerns you may have [1]. 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. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. 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. Ana received her MS in Pharmacy from the University of Belgrade. It also helps regulate blood sugar levels. Boniato History. They simply contain some compounds of interest to cancer researchers. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Sweet potato is native to the tropical regions of America. Carbs are important for the production of energy needed for metabolic and physical processes. Berkeley Wellness. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Prefer mashed for your starches? 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. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Your blood vessels need magnesium to relax and to transport calcium and potassium. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Jonathan Ritter, PharmD, PhD (Pharmacology). Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. 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. Have you ever asked yourself, "How much weight can I lose in a month?" The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. At a dosage of 250 mg/kg, it stimulated the immune system function. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. 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:. Percentages are based on a diet of 2000 calories a day. others know about unique flavors that are around them. The glycemic index of sweet potato depends on the cooking method. 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Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. They are especially rich in coumarins [7]. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Lectins are proteins that bind to carbohydrates. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. 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. American Diabetes Association. 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]. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. However, the studies listed below should not be interpreted as supportive of any health benefit. We'll assume you're ok with this, but you can opt-out if you wish. This delicious dish is flexible and serves 4. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Source: the University of Hawaiis Cancer Center. This website uses cookies to improve your experience. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Because of this stabilization, they may play an important part in fighting diabetes and obesity. None of these calories are provided by fat. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Published April 1, 2019. 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. 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. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Its first known cultivation can be dated back to 50,000 BC. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. 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. 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. But opting out of some of these cookies may have an effect on your browsing experience. Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Updated 2014. The amounts, per potato, are as follows: Potassium : 940 milligrams Calcium : 80 milligrams Magnesium : 50 milligrams Phosphorus : 92 milligrams Iron : 1.4 milligrams Copper : 0.36 milligram Manganese : 0.88 milligram White Sweet Potato Nutrition. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Have you ever asked yourself, "How much weight can I lose in a month?" Your email address will not be published. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. 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! 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. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. 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. . Digestive HealthFiber in PSP helps improve digestive health. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. KEY FACTS. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. 4. 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). Required fields are marked *. Necessary cookies are absolutely essential for the website to function properly. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Anthocyanins in purple sweet potatoes have memory-enhancing effects. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. 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. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. The red-skin sweet potatoes are no different in nutrition. 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. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. PSP can help control diabetes by improving blood sugar regulation and insulin production. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Fiber in PSP helps improve digestive health. 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. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. The antioxidants, vitamins A, C, E, zinc, etc. Your body converts the beta carotene it receives from foods into vitamin A. 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. 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. 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. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Okinawan potatoes come with a low glycemic index. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. National Institutes of Health Office of Dietary Supplements. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Daily Goals How does this food fit into your daily goals? 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. Sweet potatoes, as a group, prefer hot, humid climates. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Potassium fact sheet for health professionals. These cookies do not store any personal information. 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. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Many polyphenols work as antioxidants in the human body. 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. Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 5. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. In Japan, it is known as beni-imo. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Harvard T.H. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Vitamin A also helps your body process and use iron properly. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color Read more: Sweet Potatoes and Weight Loss. 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. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Phytonutrients But a baked sweet potato has a GI of 94. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. All parts of Okinawan sweet potatoes exhibit antioxidant properties. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Japanese Japanese - Purple Sweet Potatoes . The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Read more: Why Potatoes With More Color Are Healthiest. This makes it a healthy food choice for diabetics [1]. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Vitamin A fact sheet for health professionals. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Updated 2015. 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]. 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 contain approximately 27 grams of carbohydrates. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. If you were to consider a medium-sized red skin potato, it will contain 150 calories with 0.14 oz (4 g) of protein, 0.11 oz (3 g) of fiber, and 1.12 oz (34 g) of carbohydrates. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. The following purported benefits are only supported by limited, low-quality clinical studies. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. . Updated February 14, 2020. They are rich in the following vitamins and minerals: 1 Vitamin A in the form of beta-carotene Vitamin B6 Vitamin C Potassium Fiber Zinc Magnesium Updated 2019. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. 9. Continue boiling until soft (easily pierced by a fork), and then drain. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. You also have the option to opt-out of these cookies. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. 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. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. 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. Naturally low in fat and high in nutritional value, they are packed with health benefits. Tryptophan is the precursor of both serotonin and melatonin. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. The anthocyanin content may vary according to the cultivar. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Types of sweet potatoes. 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. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. We also use third-party cookies that help us analyze and understand how you use this website. While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine and serine in the largest amounts. 8. or "How many meals a day should you eat?" Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Contains a low amount of risky components that may include sodium and sugars (0%/oz). Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. 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. J Nutr Metab. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. which enables users to obtain detailed information and reports based on their genome. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. FoodData Central. Craving something sweet but healthy in the morning? 2015;2015:768093. doi:10.1155/2015/768093. This website uses cookies to improve your experience while you navigate through the website. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. So they can be incorporated in the diet by weight watchers and diabetics.
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