japanese purple sweet potato nutrition factsshallow wicker basket
Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Is a chef doing things with shaved fennel that are out of this world? 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. The glycemic index of sweet potato depends on the cooking method. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. Other purple foods include ulu (breadfruit), mangos, and some . As PSP is rich in potassium, it helps regulate blood pressure. Can Vitamins Help to Slow Down Your Heart Rate? Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Carbs are important for the production of energy needed for metabolic and physical processes. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. She loves communicating science and empowering people to achieve their optimal health. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. White Sweet Potato Nutrition. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. American Diabetes Association. Updated 2014. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. SelfDecode is a personalized health report service, The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Serving Size : 1 Bag. Serve the sweet potatoes soon after preparation as the purple color is likely to turn grayish brown once the flesh is exposed to air. 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. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. 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. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. We believe that the most accurate information is found directly in the scientific source. 4 g protein. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. 2. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. There are no saturated fats in sweet potatoes [1]. is a clickable link to peer-reviewed scientific studies. As PSP is rich in potassium, it helps regulate blood pressure. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. It also helps regulate blood sugar levels. Yellow and orange sweet potatoes have a higher content than the purple and white ones. Some are firm, dry, and mealy, while others are soft and moist. 6. Read more: Potato vs. Sweet Potato Nutrition. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. This effect was without adding any exercise. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Read more: Which Sweet Potato Is the Healthiest? Read more: Can Vitamins Help to Slow Down Your Heart Rate? A plus sign next to the number [1+, 2+, etc] means that the information is found within the full scientific study rather than the abstract. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. 3. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. 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. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). We do not aim to diagnose, treat, cure or prevent any illness or disease. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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 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. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. 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. Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. 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. 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 simply contain some compounds of interest to cancer researchers. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine and serine in the largest amounts. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. SelfDecode does not treat, diagnose or cure any conditions, USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Have you ever asked yourself, "How much weight can I lose in a month?" Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |.
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