japanese purple sweet potato nutrition facts10 marca 2023
Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Vitamin A also helps reduce the risk of eye infections. How does this food fit into your daily goals? They simply contain some compounds of interest to cancer researchers. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Boniato History. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. None of these calories are provided by fat. The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. Is a chef doing things with shaved fennel that are out of this world? 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The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. They help control cholesterol levels. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. 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 If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Is your market carrying green dragon apples? Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 6. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. This delicious dish is flexible and serves 4. Fiber is the part of food your body cannot digest. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. 10. When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides [13]. 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. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. 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. 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. It prevents indigestion, gas, constipation, stomach ache, etc. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. 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. Other purple foods include ulu (breadfruit), mangos, and some . This website uses cookies to improve your experience. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. The anthocyanin content may vary according to the cultivar. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Try using herbs or spices and a dollop of yogurt to add flavor instead. 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. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. In addition, there was a decrease in insulin resistance. 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. Nutrition Facts; Serving Size: 1 cup, cubes (133g . However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. others know about unique flavors that are around them. The Okinawan people eat both in abundance [2]. Can Vitamins Help to Slow Down Your Heart Rate? Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. We hope you enjoy this website. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. 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! Keep reading to learn more about the health benefits of the Japanese Sweet Potato. 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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. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. 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]. 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. Have you ever asked yourself, "How much weight can I lose in a month?" Today, there are over 400 strains of sweet potato grown around the world. J Nutr Metab. Sweet potatoes are a good source of many beneficial phytonutrients. 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. Sweet potatoes are only distantly related to potatoes. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. 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. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Vitamin A is known to help prevent dry eyes and night blindness. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Pinpoint your location annonymously through the Specialty Produce App and let Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. The flesh is dry, starchy and subtly sweet. The antioxidants, vitamins A, C, E, zinc, etc. 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. 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. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [ 1, 5, 6 ]. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Seasons . Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [ 1 ]. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. 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. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Published April 1, 2019. 8. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Have you ever asked yourself, "How much weight can I lose in a month?" Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Phytonutrients Campesterol was the second most abundant. Although they have less than sweet potatoes, yams provide you with antioxidants, including vitamins A and C. These vitamins support a healthy immune system and fight free radical damage, while also combating inflammation. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. It also helps regulate blood sugar levels. It is mandatory to procure user consent prior to running these cookies on your website. U.S. Department of Agriculture. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)right to your inbox. 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. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. It also helps regulate blood sugar levels. Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet. Updated 2015. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. In Japan, it is known as. These cookies will be stored in your browser only with your consent. She loves communicating science and empowering people to achieve their optimal health. 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]. 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. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Copyright 2023 Leaf Group Ltd., all rights reserved. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! 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]. Your email address will not be published. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Read more: Sweet Potatoes and Weight Loss. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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. The striking hue can add a colorful twist to the dish. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. 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. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color is a clickable link to peer-reviewed scientific studies. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 4. 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. Good source of fiber (12% of DV/100g). Besides that, however, sweet potato strains have a very similar nutritional profile. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Source: the University of Hawaiis Cancer Center. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. 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. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition.
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