japanese purple sweet potato nutrition factsjapanese purple sweet potato nutrition facts

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. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Published April 1, 2019. 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). All of our content is written by scientists and people with a strong science background. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! She is a strong advocate of integrating scientific knowledge and holistic medicine. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Japanese Sweet Potato (Satsumaimo) Just One Cookbook Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Vitamin A is known to help prevent dry eyes and night blindness. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. Your email address will not be published. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Source: the University of Hawaiis Cancer Center. Join for free! A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Continue boiling until soft (easily pierced by a fork), and then drain. The phytonutrients associated with different colors in sweet potato do have different health properties. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Vitamin A also helps your body process and use iron properly. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. 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. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. Updated 2014. The flesh is dry, starchy and subtly sweet. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. 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]. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Percentages are based on a diet of 2000 calories a day. 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. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Japanese Sweet Potato Nutrition | Healthfully They help control cholesterol levels. 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. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. PSP can help control diabetes by improving blood sugar regulation and insulin production. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. 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. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). 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. Fiber is the part of food your body cannot digest. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. The Okinawan people eat both in abundance [2]. None of these calories are provided by fat. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Types of sweet potatoes. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Updated February 14, 2020. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties. Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition Ana has many years of experience in clinical research and health advising. But a baked sweet potato has a GI of 94. The anthocyanin content may vary according to the cultivar. 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Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Purple Japanese Sweet Potatoes Information, Recipes and Facts 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. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). 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 are flavorful, do not have any lectins, and are rated less inflammatory, which is great for those who have a lectin sensitivity. 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. But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. Sweet potato 26% 71% Protein: 1.5 g Fats: 0.2 g Carbs: 26.46 g Water: 70.64 g Other: 1.2 g 2% 21% 76% Protein: 2.01 g Fats: 0.15 g Carbs: 20.71 g Water: 75.78 g Other: 1.35 g Contains more Fats +33.3% Contains more Carbs +27.8% Contains more Protein +34% Contains more Other +12.5% Equal in Water - 75.78 Fat Type Comparison 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. Updated 2015. 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. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good So they can be incorporated in the diet by weight watchers and diabetics. Japanese sweet potato contains 30 milligrams of tryptophan. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. or "How many meals a day should you eat?" Purple Sweet Potatoes: Nutrition Facts and Benefits Also sometimes called Japanese or Cuban sweet potatoes or boniatos. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. 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. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Purple Sweet Potato Calories - This Nutrition In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. 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. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. 5. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg The combination of the three minerals contributes to lessening your chance of developing hypertension.. Your body converts the beta carotene it receives from foods into vitamin A. 7 Surprising Benefits of Taro Root - Healthline Align your health hacks with your genes for optimal health & cognitive function. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Your blood vessels need magnesium to relax and to transport calcium and potassium. The antioxidants, vitamins A, C, E, zinc, etc. Log In. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Percentages are based on a diet of 2000 calories a day. Updated 2019. 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. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. Kerns studied English literature and neurology at UC Davis. 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. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. Our goal is to not have a single piece of inaccurate information on this website.
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