japanese purple sweet potato nutrition facts

Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Japanese Japanese - Purple Sweet Potatoes . Boniato in English means "sweet potato". In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. The striking hue can add a colorful twist to the dish. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes It prevents indigestion, gas, constipation, stomach ache, etc. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. This delicious dish is flexible and serves 4. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. The USDA reports that the potatoes contain about 17 grams of starch. Digestive HealthFiber in PSP helps improve digestive health. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. The GI of a peeled sweet potato, boiled, is low at 46. Can Vitamins Help to Slow Down Your Heart Rate? 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. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth Nutrition Facts for Sweet Potatoes - myfooddata 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. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. 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. Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. 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]. 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. Purple Japanese Sweet Potatoes Information and Facts While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. 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. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. . Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. 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 Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition So PSP can help lower the symptoms of arthritis and inflammation-related health problems. The clearest benefit may be to people who struggle with constipation. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. 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. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Because of this stabilization, they may play an important part in fighting diabetes and obesity. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. 6. It prevents indigestion, gas, constipation, stomach ache, etc. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. 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.. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Sweet potatoes, as a group, prefer hot, humid climates. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. But a baked sweet potato has a GI of 94. Naturally low in fat and high in nutritional value, they are packed with health benefits. In addition, there was a decrease in insulin resistance. is a clickable link to peer-reviewed scientific studies. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Read more: Why Potatoes With More Color Are Healthiest. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. 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. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Purple Sweet Potato Nutrition | livestrong Your blood vessels need magnesium to relax and to transport calcium and potassium. others know about unique flavors that are around them. Vitamin A also helps reduce the risk of eye infections. 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. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. 4 g protein. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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. Applications Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 8. Purple Japanese Sweet Potatoes Information, Recipes and Facts Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Have you ever asked yourself, "How much weight can I lose in a month?" 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. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Contains a low amount of risky components that may include sodium and sugars (0%/oz). You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. These cookies will be stored in your browser only with your consent. 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. Vitamin A is known to help prevent dry eyes and night blindness. 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. 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". She is a strong advocate of integrating scientific knowledge and holistic medicine. In Japan, it is known as beni-imo. 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. Necessary cookies are absolutely essential for the website to function properly. Source: the University of Hawaiis Cancer Center. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color 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. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. Ana received her MS in Pharmacy from the University of Belgrade. American College of Allergy, Asthma & Immunology. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. Published April 1, 2019. 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The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. As PSP is rich in potassium, it helps regulate blood pressure. Health Benefits of Purple Sweet Potatoes | EatingWell Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. 1. or "How many meals a day should you eat?" Harvard T.H. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Thus, PSP can improve visual functions. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. SelfDecode does not treat, diagnose or cure any conditions, Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Serving Size : 1 Bag. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. This makes it a healthy food choice for diabetics [1]. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. 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. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). 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. 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. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. PSP cultivars are unusually high in antioxidants. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. 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. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Of all the vitamins, vitamin A is the one most closely associated with vision health. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Change Food Share . Also sometimes called Japanese or Cuban sweet potatoes or boniatos. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Is your market carrying green dragon apples? Percentages are based on a diet of 2000 calories a day. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg 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. 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. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. PSP can help control diabetes by improving blood sugar regulation and insulin production. 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]. Eating a sweet potato might help you chase away the blues. National Institutes of Health Office of Dietary Supplements. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement.