Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. Thus, PSP can improve visual functions. Health Benefits 1. Tryptophan is the precursor of both serotonin and melatonin. 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. American College of Allergy, Asthma & Immunology. KEY FACTS. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. For a list of other foods low in lectins, click here. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. 2. Required fields are marked *. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. We believe that the most accurate information is found directly in the scientific source. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. They are especially rich in coumarins [7]. Ana received her MS in Pharmacy from the University of Belgrade. 8. 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. Yams Recipes Cultivation Flavor Japanese sweet potatoes are rich in vitamins C and E. These potent antioxidants scavenge toxic free radicals and prevent the incidence of cancers in significant body organs. 3. Nutrition Facts for Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. What Nutrients Are in the Skins of Sweet Potatoes? Note that each number in parentheses [1, 2, 3, etc.] Japanese Sweet Potato Nutrition | Healthfully . Talk to your doctor to develop strategies to address any health concerns you may have [1]. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. We'll assume you're ok with this, but you can opt-out if you wish. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. You also have the option to opt-out of these cookies. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes 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. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. 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]. Daily Goals How does this food fit into your daily goals? The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. 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". Fiber in PSP helps improve digestive health. Some are firm, dry, and mealy, while others are soft and moist. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Join for free! The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. 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. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Its first known cultivation can be dated back to 50,000 BC. Japanese Sweet Potato Nutrition and Medical Advantages The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. 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. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. 78 Nutritional Facts About Red Skin Sweet Potatoes | Kidadl With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Nutrition Facts; Serving Size: 1 cup, cubes (133g . How does this food fit into your daily goals? 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. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Percentages are based on a diet of 2000 calories a day. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. The flesh is dry, starchy and subtly sweet. About Food Exercise Apps Community Blog Premium. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. 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. Prefer mashed for your starches? So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. others know about unique flavors that are around them. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. There are no saturated fats in sweet potatoes [1]. Japanese Sweet Potato (Satsumaimo) Just One Cookbook 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. This category only includes cookies that ensures basic functionalities and security features of the website. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Sweet Potatoes and Diabetes: Should You Eat Them? - Verywell Health Your body converts the beta carotene it receives from foods into vitamin A. 9. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Good source of fiber (12% of DV/100g). Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. The anthocyanin content may vary according to the cultivar. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. If you were to consider a medium-sized red skin potato, it will contain 150 calories with 0.14 oz (4 g) of protein, 0.11 oz (3 g) of fiber, and 1.12 oz (34 g) of carbohydrates. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. None of these calories are provided by fat. Source: the University of Hawaiis Cancer Center. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Its first known cultivation can be dated back to 50,000 BC. Japanese Purple Sweet Potato Calories, Carbs & Nutrition Facts It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal 5. 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. In another study of 93 patients with heart disease (acute coronary syndrome), the group that received a treatment regimen including sweet potatoes, foot baths, and acupressure massage had significantly less constipation. Read more: Sweet Potatoes and Weight Loss. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. National Institutes of Health Office of Dietary Supplements. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. Nutritional Facts for Japanese Sweet Potato | livestrong Their good health and long lifespan are attributed, in part, to their diet [2, 3]. 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