japanese purple sweet potato nutrition facts
. 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. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Daily Goals How does this food fit into your daily goals? But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. We also use third-party cookies that help us analyze and understand how you use this website. 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. or "How many meals a day should you eat?" They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Can Vitamins Help to Slow Down Your Heart Rate? Some are firm, dry, and mealy, while others are soft and moist. You also have the option to opt-out of these cookies. The USDA reports that the potatoes contain about 17 grams of starch. Read more: Sweet Potatoes and Weight Loss. 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. Have you ever asked yourself, "How much weight can I lose in a month?" Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. The clearest benefit may be to people who struggle with constipation. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). This delicious dish is flexible and serves 4. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Boniato History. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Its first known cultivation can be dated back to 50,000 BC. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. which enables users to obtain detailed information and reports based on their genome. PSP can help control diabetes by improving blood sugar regulation and insulin production. 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 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]. What Nutrients Are in the Skins of Sweet Potatoes? Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. or "How many meals a day should you eat?" Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. 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. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. 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. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. 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. 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. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. But opting out of some of these cookies may have an effect on your browsing experience. Harvard T.H. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. 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It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 5. Soluble fiber helps stabilize blood sugar and cholesterol levels. 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. Lectins are proteins that bind to carbohydrates. 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. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. In addition, there was a decrease in insulin resistance. Talk to your doctor to develop strategies to address any health concerns you may have [1]. This website uses cookies to improve your experience while you navigate through the website. 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 Thus, PSP can improve visual functions. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. It also helps regulate blood sugar levels. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. We'll assume you're ok with this, but you can opt-out if you wish. You will often find serotonin included as an ingredient in antidepressants. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Source: the University of Hawaiis Cancer Center. Health Benefits of Purple Sweet Potatoes | EatingWell All parts of Okinawan sweet potatoes exhibit antioxidant properties. That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. Potassium fact sheet for health professionals. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. They help control cholesterol levels. This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic [15]. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. This website uses cookies to improve your experience.
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