japanese purple sweet potato nutrition facts

but is for informational and educational purposes alone. Yams Recipes Cultivation Flavor 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. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Log In. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. As PSP is rich in potassium, it helps regulate blood pressure. We believe that the most accurate information is found directly in the scientific source. 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. 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. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Its first known cultivation can be dated back to 50,000 BC. PSP can help control diabetes by improving blood sugar regulation and insulin production. The clearest benefit may be to people who struggle with constipation. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. The skin and flesh of these sweet potatoes have rich nutrition in them. 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]. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Many people around the world eat sweet potatoes as a staple food without any ill effects. 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]. This delicious dish is flexible and serves 4. Sweet potatoes contain no fat, saturated fat or cholesterol. 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. 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. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. 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. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. But opting out of some of these cookies may have an effect on your browsing experience. This effect was without adding any exercise. This makes it a healthy food choice for diabetics [1]. 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. Chan School of Public Health. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. Japanese sweet potatoes can be a part of a healthy diet, which is essential to maintaining good health. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. Quick stats 130 Calories 27g Carbs (27g net carbs) 0g Fat 2g Protein No price info Try our free Diet Generator I want to eat calories in meals. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. As PSP is rich in potassium, it helps regulate blood pressure. Sign Up. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Its first known cultivation can be dated back to 50,000 BC. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Required fields are marked *. 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. Vitamin A also helps reduce the risk of eye infections. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. Try using herbs or spices and a dollop of yogurt to add flavor instead. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. The phytonutrients associated with different colors in sweet potato do have different health properties. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. It prevents indigestion, gas, constipation, stomach ache, etc. It makes a healthy choice for diabetics. Sweet potatoes are only distantly related to potatoes. They contain four times your daily value of vitamin A, half your daily value of vitamin C, as well as manganese, vitamin B6, copper, iron, dietary fiber, and potassium. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Other purple foods include ulu (breadfruit), mangos, and some . The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Promotes weight loss - Japanese sweet potatoes are naturally low in fat, high in fiber and contain no cholesterol . Daily Goals How does this food fit into your daily goals? The Okinawan people eat both in abundance [2]. 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]. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. 2015;2015:768093. doi:10.1155/2015/768093. The anthocyanin content may vary according to the cultivar. 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. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. We'll assume you're ok with this, but you can opt-out if you wish. Read more: Sweet Potatoes and Weight Loss. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. However, it refers to a specific type of sweet potato that is that is drier and less sweet than the varieties typical in the US. Vitamin A is known to help prevent dry eyes and night blindness. 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. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Various types of sweet potatoes contain almost similar quantities of nutrients. The Japanese yam is unlike a sweet potato in its skin color and flesh. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. Pinpoint your location annonymously through the Specialty Produce App and let