Required fields are marked *. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. She is a strong advocate of integrating scientific knowledge and holistic medicine. It also helps regulate blood sugar levels. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). 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. It makes a healthy choice for diabetics. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). They help control cholesterol levels. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. 3. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. 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 Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 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. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. 4 g protein. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. but is for informational and educational purposes alone. 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:. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. 2015;2015:768093. doi:10.1155/2015/768093. Our goal is to not have a single piece of inaccurate information on this website. These cookies will be stored in your browser only with your consent. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Many polyphenols work as antioxidants in the human body. Vitamin A also helps your body process and use iron properly. Can eating too many carrots turn your skin orange?. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. 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 In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. 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. 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. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Yams Recipes Cultivation Flavor The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. University of California. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. In addition, there was a decrease in insulin resistance. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 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Kerns studied English literature and neurology at UC Davis. Change Food Share . They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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. 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. 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. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. 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 presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. The red-skin sweet potatoes are no different in nutrition. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. or "How many meals a day should you eat?" 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. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Note that each number in parentheses [1, 2, 3, etc.] . Carbs are important for the production of energy needed for metabolic and physical processes. 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]. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. The skin and flesh of these sweet potatoes have rich nutrition in them. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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]. Copyright Nutrineat & Buzzle.com, Inc. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Ana has many years of experience in clinical research and health advising. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Is a chef doing things with shaved fennel that are out of this world? It also helps regulate blood sugar levels. 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. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Updated 2014. Read more: Sweet Potatoes and Weight Loss. Anthocyanins in purple sweet potatoes have memory-enhancing effects. 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]. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. The more cooking and processing the potato goes through, the higher the glycemic index. We do not aim to diagnose, treat, cure or prevent any illness or disease. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. So PSP can help lower the symptoms of arthritis and inflammation-related health problems.