The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Read more: Which Sweet Potato Is the Healthiest? A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Japanese sweet potato Nutrition Facts - Eat This Much 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. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Note that each number in parentheses [1, 2, 3, etc.] The combination of the three minerals contributes to lessening your chance of developing hypertension.. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. 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 are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. We'll assume you're ok with this, but you can opt-out if you wish. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Purple Sweet Potato Nutrition | livestrong Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. 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. U.S. Department of Agriculture. 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. There are no saturated fats in sweet potatoes [1]. About Food Exercise Apps Community Blog Premium. 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. Vitamin A is known to help prevent dry eyes and night blindness. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. In Japan, it is known as. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Continue boiling until soft (easily pierced by a fork), and then drain. 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. Joe Cohen flipped the script on conventional and alternative medicine and it worked. We've created informative articles that you can come back to again and again when you have questions or want to learn more! The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Japanese sweet potatoes provide approximately 2 grams of protein. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Yams Recipes Cultivation Flavor The flesh is dry, starchy and subtly sweet. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). SelfDecode is a personalized health report service, Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. It also helps regulate blood sugar levels. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. 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. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. 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. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Campesterol was the second most abundant. Cleveland Clinic. Japanese Sweet Potatoes Information and Facts - Specialty Produce The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. 4. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! They help control cholesterol levels. 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. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Updated 2014. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. But opting out of some of these cookies may have an effect on your browsing experience. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. For a list of other foods low in lectins, click here. Carbs are important for the production of energy needed for metabolic and physical processes. They help control cholesterol levels. Sweet potato may help with constipation. 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". Japanese Japanese - Purple Sweet Potatoes . A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Digestive HealthFiber in PSP helps improve digestive health. 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! They simply contain some compounds of interest to cancer researchers. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. 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. What is the purple food in Hawaii? - coalitionbrewing.com These fat-soluble antioxidant carotenoids. 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. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Japanese sweet potatoes are available in the produce aisle of most grocery stores. 4 g protein. 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. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. The more cooking and processing the potato goes through, the higher the glycemic index. Tryptophan is the precursor of both serotonin and melatonin. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Percentages are based on a diet of 2000 calories a day. Published April 1, 2019. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. . // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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. Many polyphenols work as antioxidants in the human body. None of these calories are provided by fat. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. 5. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. Nutrition Facts; Serving Size: 1 cup, cubes (133g . Sporamins, storage proteins in sweet potato, also have antioxidant properties. Its first known cultivation can be dated back to 50,000 BC. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Chan School of Public Health. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Purple Japanese Sweet Potatoes Information, Recipes and Facts 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. This delicious dish is flexible and serves 4. This effect was without adding any exercise. Thus, PSP can improve visual functions. Serving Size : 1 Bag. The antioxidants exhibit anti-inflammatory properties too. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. As PSP is rich in potassium, it helps regulate blood pressure. 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. 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. 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. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Have you ever asked yourself, "How much weight can I lose in a month?" 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. 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. 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. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 7. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. 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. 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, the studies listed below should not be interpreted as supportive of any health benefit. The anthocyanin content may vary according to the cultivar. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. All make a sweeter, moister alternative to plain white potatoes. Ana has many years of experience in clinical research and health advising. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. Japanese Sweet Potato Nutrition And Health Benefits 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. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable.

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