japanese purple sweet potato nutrition facts

Nutrition Facts; Serving Size: 1 cup, cubes (133g . The following purported benefits are only supported by limited, low-quality clinical studies. The flesh is dry, starchy and subtly sweet. The plant-based totally nature of the weight loss plan may additionally trump the caloric limit, though, since the only population that lives even longer than the Okinawa Japanese don't simply devour a 98% meat-loose diet, they eat 100% meat-unfastened. Our goal is to not have a single piece of inaccurate information on this website. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. They simply contain some compounds of interest to cancer researchers. 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. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 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. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 4. 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. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Today, there are over 400 strains of sweet potato grown around the world. 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Campesterol was the second most abundant. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Food allergy. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Various types of sweet potatoes contain almost similar quantities of nutrients. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Sweet potato is native to the tropical regions of America. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. It is mandatory to procure user consent prior to running these cookies on your website. However, the studies listed below should not be interpreted as supportive of any health benefit. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Updated June 3, 2020. 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. So they can be incorporated in the diet by weight watchers and diabetics. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. Published April 1, 2019. How does this food fit into your daily goals? 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. 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 Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Berkeley Wellness. 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. Purple sweet potato benefits include their versatility. 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. Some are firm, dry, and mealy, while others are soft and moist. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Your email address will not be published. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Required fields are marked *. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Of all the vitamins, vitamin A is the one most closely associated with vision health. 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. . Lectins are proteins that bind to carbohydrates. 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. Applications They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. American Diabetes Association. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. J Nutr Metab. 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]. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Fiber is filling, without adding significant calories. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Japanese sweet potatoes contain approximately 27 grams of carbohydrates. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. 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. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. There is also lau lau, which is pork wrapped in ti leaves, as well as poi, which is a favorite food often eaten with meats like chicken or fish. 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. Try using herbs or spices and a dollop of yogurt to add flavor instead. Naturally low in fat and high in nutritional value, they are packed with health benefits. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. This website uses cookies to improve your experience while you navigate through the website. We believe that the most accurate information is found directly in the scientific source. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. 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. 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. Potassium fact sheet for health professionals. Read more: Potato vs. Sweet Potato Nutrition. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Seasons . The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. 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.. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. All make a sweeter, moister alternative to plain white potatoes. 5. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. Jonathan Ritter, PharmD, PhD (Pharmacology). However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. These cookies will be stored in your browser only with your consent. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Purple sweet potatoes have antioxidant protection. 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! This makes it a healthy food choice for diabetics [1]. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. Read more: Why Potatoes With More Color Are Healthiest. Copyright Nutrineat & Buzzle.com, Inc. But opting out of some of these cookies may have an effect on your browsing experience. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . 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. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. They help control cholesterol levels. Besides that, however, sweet potato strains have a very similar nutritional profile. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Read more: Which Sweet Potato Is the Healthiest? About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Vitamin A is known to help prevent dry eyes and night blindness. 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. This delicious dish is flexible and serves 4. Sweet potatoes, as a group, prefer hot, humid climates. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. 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. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. 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.

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