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. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. 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. Chan School of Public Health.
Japanese sweet potato Nutrition Facts - Eat This Much Your body converts the beta carotene it receives from foods into vitamin A. 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]. Continue boiling until soft (easily pierced by a fork), and then drain. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. 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. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Copyright Nutrineat & Buzzle.com, Inc. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added.
All of our content is written by scientists and people with a strong science background. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health.
Test Item Scan Me Information and Facts Have you ever asked yourself, "How much weight can I lose in a month?" 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]. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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. Read more: Potato vs. Sweet Potato Nutrition. . 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. or "How many meals a day should you eat?"
7 Surprising Benefits of Taro Root - Healthline 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. 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. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. 6. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Its first known cultivation can be dated back to 50,000 BC. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Naturally low in fat and high in nutritional value, they are packed with health benefits. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. It also helps regulate blood sugar levels. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. 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. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. American College of Allergy, Asthma & Immunology. Updated June 3, 2020. 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. Daily Goals How does this food fit into your daily goals? They are nutritious for humans and many types of animals. The phytonutrients associated with different colors in sweet potato do have different health properties. 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. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. These cookies will be stored in your browser only with your consent. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. The Japanese sweet potato is a red- or purple-skinned, yellow-white fleshed potato that belongs to the Ipomea batata botanical family. So they can be incorporated in the diet by weight watchers and diabetics.
Which Sweet Potato Is the Healthiest? | livestrong She is a strong advocate of integrating scientific knowledge and holistic medicine. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. SelfDecode is a personalized health report service, 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. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. There exist several varieties of the root vegetable sweet potato (, ). Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. You will often find serotonin included as an ingredient in antidepressants. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. The USDA reports that the potatoes contain about 17 grams of starch. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Grmt, Fresh Origins Origins Micro Mix Mirepoix, Fresh Origins Origins Micro Mix Southwest, Fresh Origins Origins Micro Mix Sweet Spice, Fresh Origins Origins Micro Mustard Dijon, Fresh Origins Origins Micro Parsley Curled, Fresh Origins Origins Micro Parsley Italian, Fresh Origins Origins Micro Radish Daikon, Fresh Origins Origins Micro Spinach Burgundy, Fresh Origins Origins Micro Tangerine Lace, Fresh Origins Origins Micro Tarragon Spanish, Fresh Origins Origins Micro Turnip Greens, Fresh Origins Origins MicroFlower Honeysuckle, Fresh Origins Origins MicroFlower Princess, Fresh Origins Origins MicroFlowers Sunset Trumpet Mix, Fresh Origins Origins MiniCrown Bull's Blood, Fresh Origins Origins MiniCrown Lettuce Mix, Fresh Origins Origins MiniCrown Lollo Rossa, Fresh Origins Origins MiniCrown Pak Choy, Fresh Origins Origins Nature Straws Green, Fresh Origins Origins Petite Basil Midnight, Fresh Origins Origins Petite Herbs De Province, Fresh Origins Origins Petite Lett Freckles, Fresh Origins Origins Petite Lett Lollo Rossa, Fresh Origins Origins Petite Meadow Sorrel Mix, Fresh Origins Origins Petite Mint Lavender, Fresh Origins Origins Petite Mix Let. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Of course, creating an all-purple dish is even more dramatic. Of all the vitamins, vitamin A is the one most closely associated with vision health. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato. 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. Sweet potato may help with constipation. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. is a clickable link to peer-reviewed scientific studies. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. We do not aim to diagnose, treat, cure or prevent any illness or disease. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard.
What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto As per need, DHEA gets converted into estrogen, progesterone, or testosterone. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. We also use third-party cookies that help us analyze and understand how you use this website. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Information is shared for educational purposes only. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. Ana has many years of experience in clinical research and health advising. Soluble fiber helps stabilize blood sugar and cholesterol levels. This delicious dish is flexible and serves 4. It is mandatory to procure user consent prior to running these cookies on your website. This website uses cookies to improve your experience while you navigate through the website. Japanese sweet potatoes are available in the produce aisle of most grocery stores. SelfDecode does not treat, diagnose or cure any conditions, 4 g protein. So they can be incorporated in the diet by weight watchers and diabetics. Fiber is the part of food your body cannot digest. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. which enables users to obtain detailed information and reports based on their genome. 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. Good source of fiber (12% of DV/100g). Updated February 14, 2020. Yellow and orange sweet potatoes have a higher content than the purple and white ones. What Nutrients Are in the Skins 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. 2. This vegetable is unique nutritionally in that it's very low on the glycemic index compared to other types of potatoes and sweet potatoes, meaning they won't have as strong an impact on your. 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. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. 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. Sweet potatoes are only distantly related to potatoes. Some are firm, dry, and mealy, while others are soft and moist. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! It prevents indigestion, gas, constipation, stomach ache, etc. Can Vitamins Help to Slow Down Your Heart Rate? Ana received her MS in Pharmacy from the University of Belgrade. Your email address will not be published. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Is your market carrying green dragon apples? 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:. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Use a fork to pierce five sets of holes throughout each sweet potato. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. In a study of 120 leukemia patients undergoing chemotherapy, eating 200 g of sweet potato per day prevented constipation and increased satisfaction with bowel movements [11]. 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 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. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Many polyphenols work as antioxidants in the human body. 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. Food allergy. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed.
Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. 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. 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. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Talk to your doctor to develop strategies to address any health concerns you may have [1]. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. They help control cholesterol levels. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. About Food Exercise Apps Community Blog Premium. 2015;2015:768093. doi:10.1155/2015/768093. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Vitamin A fact sheet for health professionals. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. 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. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. All make a sweeter, moister alternative to plain white potatoes. Is a chef doing things with shaved fennel that are out of this world? The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. However, it refers to a specific type of sweet potato that is that is drier and less sweet than the varieties typical in the US. Tryptophan is the precursor of both serotonin and melatonin. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Diabetes superfoods. Chan School of Public Health, International Journal of Food Sciences and Nutrition. 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]. Copyright 2023 Leaf Group Ltd., all rights reserved. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Join for free! These cookies do not store any personal information. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. 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 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. Other purple foods include ulu (breadfruit), mangos, and some . FoodData Central. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. We'll assume you're ok with this, but you can opt-out if you wish. 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. Have you ever asked yourself, "How much weight can I lose in a month?" Kerns studied English literature and neurology at UC Davis. 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. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. 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 glycosides exhibit significant antibacterial and antifungal properties. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Eating a sweet potato might help you chase away the blues.
Okinawa Sweet Potato: Japan's Perfect Purple Superfood 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. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy.
Phytonutrients The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. 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]. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). 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. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. 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. The clearest benefit may be to people who struggle with constipation. We believe that the most accurate information is found directly in the scientific source. Sweet Recipes Cultivation Flavor Nutrition Storage Sweet Amorgos Island Beauregard Boniato Cilembu Covington Gold Austrailian Gorojima Hannah Japanese Japanese Purple Mississippi Murasaki Naruto Kintoki O'Henry Satsuma-imo Stokes Purple Tahitian West African White Yellow West African. Fiber in PSP helps improve digestive health. Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [19, 20, 21, 22]. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 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. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. 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. others know about unique flavors that are around them. Read more: Sweet Potatoes and Weight Loss. 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. 5. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. There are no saturated fats in sweet potatoes [1]. 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
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