japanese purple sweet potato nutrition facts

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. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal 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. 4 Health Benefits of Japanese Sweet Potato + Nutrition 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. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro - Healthline Can eating too many carrots turn your skin orange?. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Read more: Potato vs. Sweet Potato Nutrition. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Percentages are based on a diet of 2000 calories a day. 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:. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Vitamin A also helps your body process and use iron properly. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Japanese Sweet Potatoes Information, Recipes and Facts - Specialty Produce They are nutritious for humans and many types of animals. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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. 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. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. 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. How does this food fit into your daily goals? Other purple foods include ulu (breadfruit), mangos, and some . 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According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. 5. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health There are no saturated fats in sweet potatoes [1]. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Some are firm, dry, and mealy, while others are soft and moist. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Continue boiling until soft (easily pierced by a fork), and then drain. 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. This delicious dish is flexible and serves 4. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 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. 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. 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. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. 7. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. Carbs help fuel your brain, nervous system, cells and heart. 2015;2015:768093. doi:10.1155/2015/768093. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Read more: Sweet Potatoes and Weight Loss. 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. They simply contain some compounds of interest to cancer researchers. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. The red-skin sweet potatoes are no different in nutrition. Applications In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. This website uses cookies to improve your experience while you navigate through the website. 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. Japanese sweet potatoes provide approximately 2 grams of protein. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Use a fork to pierce five sets of holes throughout each sweet potato. 4 g protein. What Are Japanese Sweet Potatoes? - The Spruce Eats The Okinawan people eat both in abundance [2]. Potassium fact sheet for health professionals. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Can Vitamins Help to Slow Down Your Heart Rate? Many people around the world eat sweet potatoes as a staple food without any ill effects. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. As PSP is rich in potassium, it helps regulate blood pressure. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Chan School of Public Health, International Journal of Food Sciences and Nutrition. SelfDecode is a personalized health report service, 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. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. Japanese Purple Sweet potatoes are available in the fall and winter. Japanese Sweet Potato (Satsumaimo) Just One Cookbook Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Your body converts the beta carotene it receives from foods into vitamin A. Nutrition Facts; Serving Size: 1 cup, cubes (133g . 2. 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. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. 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. 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". Japanese Yams Information and Facts - Specialty Produce 9. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. 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. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. They are especially rich in coumarins [7]. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 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. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. J Nutr Metab. It prevents indigestion, gas, constipation, stomach ache, etc. We'll assume you're ok with this, but you can opt-out if you wish. It also helps regulate blood sugar levels. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams, but tastes sweeter. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Talk to your doctor to develop strategies to address any health concerns you may have [1]. This effect was without adding any exercise. or "How many meals a day should you eat?" 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! Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Yellow and orange sweet potatoes have a higher content than the purple and white ones. 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. Prefer mashed for your starches? Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. 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. 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. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. 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. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Pinpoint your location annonymously through the Specialty Produce App and let Nutritional Facts for Japanese Sweet Potato | livestrong Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests.

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