japanese purple sweet potato nutrition facts

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. 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. 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. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. 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. 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. This makes it a healthy food choice for diabetics [1]. Vitamin A also helps reduce the risk of eye infections. Diabetes superfoods. Try using herbs or spices and a dollop of yogurt to add flavor instead. Okinawan potatoes come with a low glycemic index. 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]. I like to eat Of all the vitamins, vitamin A is the one most closely associated with vision health. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. We also use third-party cookies that help us analyze and understand how you use this website. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Read more: Sweet Potatoes and Weight Loss. Vitamin A also helps your body process and use iron properly. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Serving Size : 1 Bag. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. 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. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. 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. U.S. Department of Agriculture. others know about unique flavors that are around them. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Kerns studied English literature and neurology at UC Davis. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. 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. 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. Its first known cultivation can be dated back to 50,000 BC. Your email address will not be published. Food allergy. 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. In another study of 93 patients with heart disease (acute coronary syndrome), the group that received a treatment regimen including sweet potatoes, foot baths, and acupressure massage had significantly less constipation. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. In Japan, it is known as beni-imo. Contains a low amount of risky components that may include sodium and sugars (0%/oz). All of our content is written by scientists and people with a strong science background. Is a chef doing things with shaved fennel that are out of this world? 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 contain only an insignificant amount of fat and no cholesterol. The red-skin sweet potatoes are no different in nutrition. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Many people around the world eat sweet potatoes as a staple food without any ill effects. 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. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. PSP can help control diabetes by improving blood sugar regulation and insulin production. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). The following purported benefits are only supported by limited, low-quality clinical studies. University of California. Change Food Share . A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. 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. As PSP is rich in potassium, it helps regulate blood pressure. Jonathan Ritter, PharmD, PhD (Pharmacology). They help control cholesterol levels. 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]. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. It makes a healthy choice for diabetics. Of course, creating an all-purple dish is even more dramatic. KEY FACTS. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. is a clickable link to peer-reviewed scientific studies. 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Prefer mashed for your starches? SelfDecode is a personalized health report service, If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. 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. 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. Carbs help fuel your brain, nervous system, cells and heart. 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. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. 8. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . 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. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Berkeley Wellness. Thus, PSP can improve visual functions. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. 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:. Health Benefits 1. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. 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. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. You also have the option to opt-out of these cookies. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Fiber is the part of food your body cannot digest. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Pinpoint your location annonymously through the Specialty Produce App and let The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. White Sweet Potato Nutrition. Note that each number in parentheses [1, 2, 3, etc.] Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. . Read more: Potato vs. Sweet Potato Nutrition. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. SelfDecode does not treat, diagnose or cure any conditions, Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. Their natural sweetness also means they can be used in pies and a range of other baked desserts. She is a strong advocate of integrating scientific knowledge and holistic medicine. 3. Some are firm, dry, and mealy, while others are soft and moist.

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