japanese purple sweet potato nutrition facts

So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 2015;2015:768093. doi:10.1155/2015/768093. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. 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]. These cookies do not store any personal information. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Today, there are over 400 strains of sweet potato grown around the 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. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. . Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. 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. Its first known cultivation can be dated back to 50,000 BC. You also have the option to opt-out of these cookies. In addition, retinol is crucial for fetal development. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. National Institutes of Health Office of Dietary Supplements. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Of all the vitamins, vitamin A is the one most closely associated with vision health. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. Percentages are based on a diet of 2000 calories a day. These cookies will be stored in your browser only with your consent. 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. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. This category only includes cookies that ensures basic functionalities and security features of the website. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Of course, creating an all-purple dish is even more dramatic. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. So they can be incorporated in the diet by weight watchers and diabetics. It prevents indigestion, gas, constipation, stomach ache, etc. 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. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Percentages are based on a diet of 2000 calories a day. They are nutritious for humans and many types of animals. 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. 184 Cal. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. Types of sweet potatoes. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. There exist several varieties of the root vegetable sweet potato (, ). Updated February 14, 2020. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. In addition, there was a decrease in insulin resistance. Try using herbs or spices and a dollop of yogurt to add flavor instead. 4 g protein. All of our content is written by scientists and people with a strong science background. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Information is shared for educational purposes only. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. 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. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. PSP cultivars are unusually high in antioxidants. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. 1. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). 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. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. Fiber is filling, without adding significant calories. Contains a low amount of risky components that may include sodium and sugars (0%/oz). About Food Exercise Apps Community Blog Premium. Required fields are marked *. Their natural sweetness also means they can be used in pies and a range of other baked desserts. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. She loves communicating science and empowering people to achieve their optimal health. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. Your email address will not be published. 7. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. Sweet potatoes are only distantly related to potatoes. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 0 g fat. The GI of a peeled sweet potato, boiled, is low at 46. 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. Potassium fact sheet for health professionals. Change Food Share . Sweet potatoes are a good source of many beneficial phytonutrients. 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 Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal How does this food fit into your daily goals? 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. Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. Join for free! Sporamins, storage proteins in sweet potato, also have antioxidant properties. However, the studies listed below should not be interpreted as supportive of any health benefit. Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. 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]. Harvard T.H. The Okinawan people eat both in abundance [2]. Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Phytonutrients Your email address will not be published. This website uses cookies to improve your experience. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Updated 2014. 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. At a dosage of 250 mg/kg, it stimulated the immune system function. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Note that each number in parentheses [1, 2, 3, etc.] 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. Can Vitamins Help to Slow Down Your Heart Rate? Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.

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