According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. 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 Updated June 3, 2020. KEY FACTS. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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]. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Vitamin A also helps reduce the risk of eye infections. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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. Your body converts the beta carotene it receives from foods into vitamin A. Chan School of Public Health. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Vitamin A is known to help prevent dry eyes and night blindness. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. Purple sweet potatoes have antioxidant protection. Because of this stabilization, they may play an important part in fighting diabetes and obesity. It prevents indigestion, gas, constipation, stomach ache, etc. We believe that the most accurate information is found directly in the scientific source. 8. 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. Prefer mashed for your starches? The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure.. 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However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. It prevents indigestion, gas, constipation, stomach ache, etc. Campesterol was the second most abundant. 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. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Phytonutrients While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Hormonal Balance and Anti-aging EffectPSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Vitamin A also helps your body process and use iron properly. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. So they can be incorporated in the diet by weight watchers and diabetics. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color Updated 2015. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Eating a sweet potato might help you chase away the blues. 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 ]. 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. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Boniato in English means "sweet potato". Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Biomed Res Int. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. It also helps regulate blood sugar levels. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 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. Change Food Share . 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. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. 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. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Percentages are based on a diet of 2000 calories a day. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. These fat-soluble antioxidant carotenoids. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). National Institutes of Health Office of Dietary Supplements. Other purple foods include ulu (breadfruit), mangos, and some . We also use third-party cookies that help us analyze and understand how you use this website. Japanese Purple Sweet potatoes are available in the fall and winter. Japanese sweet potatoes provide approximately 2 grams of protein. Japanese sweet potatoes are available in the produce aisle of most grocery stores. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). As PSP is rich in potassium, it helps regulate blood pressure. Harvard T.H. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. 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. The phytonutrients associated with different colors in sweet potato do have different health properties. Joe Cohen flipped the script on conventional and alternative medicine and it worked. 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. Sweet potatoes contain no fat, saturated fat or cholesterol. You will often find serotonin included as an ingredient in antidepressants. Percentages are based on a diet of 2000 calories a day. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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. 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. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Lectins are proteins that bind to carbohydrates. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Read more: Which Sweet Potato Is the Healthiest? is a clickable link to peer-reviewed scientific studies. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. 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. 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". About Food Exercise Apps Community Blog Premium. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. 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]. This delicious dish is flexible and serves 4. Naturally low in fat and high in nutritional value, they are packed with health benefits. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [1]. 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. We'll assume you're ok with this, but you can opt-out if you wish. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. This makes it a healthy food choice for diabetics [1]. 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. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. As PSP is rich in potassium, it helps regulate blood pressure. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. When raw it is possible for some tubers to have white streaks throughout, however these striations typically disappear and turn deeply purple colored when cooked. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Of all the vitamins, vitamin A is the one most closely associated with vision health. Is your market carrying green dragon apples? Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. which enables users to obtain detailed information and reports based on their genome. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. What Nutrients Are in the Skins of Sweet Potatoes? Tryptophan is the precursor of both serotonin and melatonin. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. 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. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. 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. Sweet potatoes are a good source of many beneficial phytonutrients. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. The GI of a peeled sweet potato, boiled, is low at 46. Read more: Potato vs. Sweet Potato Nutrition. This website uses cookies to improve your experience. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island Okinawa, where it was a staple in the local diet for centuries. Its first known cultivation can be dated back to 50,000 BC. FoodData Central. The antioxidants, vitamins A, C, E, zinc, etc. Updated February 14, 2020. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Chan School of Public Health, International Journal of Food Sciences and Nutrition. No human studies have yet investigated the effect of Japanese sweet potato on heart health. 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. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Sweet potatoes are only distantly related to potatoes. The purple yam (ube) is a starchy root vegetable that's a great source of carbs, potassium, and vitamin C. One cup (100 grams) of cooked ube provides the following ( 1 ): Calories: 140 Carbs:. Sweet potatoes, as a group, prefer hot, humid climates. Baking soda can neutralize acidic ingredients in both sweet and savory foods, but add it only in small amounts, so that it doesn't affect the taste. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. While Boniato is quite popular in South Florida, this kind of sweet potato originated . At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Your blood vessels need magnesium to relax and to transport calcium and potassium. Soluble fiber helps stabilize blood sugar and cholesterol levels. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Information is shared for educational purposes only. 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. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. All make a sweeter, moister alternative to plain white potatoes. Yams Recipes Cultivation Flavor As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. U.S. Department of Agriculture. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Phytosterols are a cholesterol-like molecule found in plant cells. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Note that each number in parentheses [1, 2, 3, etc.] The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Thus, PSP can improve visual functions. Copyright 2023 Leaf Group Ltd., all rights reserved. Vitamin E in Japanese sweet potatoes is also good for the health of your eyes and may reduce the risk of cataracts, according to a meta-analysis, published in Public Health Nutrition in 2015. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. The University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. American Diabetes Association. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ).
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