In Japan, it is known as beni-imo. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Other purple foods include ulu (breadfruit), mangos, and some . 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 Gluten (or gliadin), a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body [19, 20, 21, 22]. Log In. Purple sweet potatoes have antioxidant protection. It is roughly oblong in shape with a thin, rusted red colored skin, and a densely textured cream colored flesh. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. It is mandatory to procure user consent prior to running these cookies on your website. 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. It prevents indigestion, gas, constipation, stomach ache, etc. Its first known cultivation can be dated back to 50,000 BC. 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. Phytosterols are a cholesterol-like molecule found in plant cells. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Sweet potatoes contain no fat, saturated fat or cholesterol. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. 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]. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. 3. Ana received her MS in Pharmacy from the University of Belgrade. Fiber is filling, without adding significant calories. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Read more: Potato vs. Sweet Potato Nutrition. 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. 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. Fiber in PSP helps improve digestive health. Potassium fact sheet for health professionals. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. 5. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. You can make colorful cakes, ice creams, pies, doughnuts, soups, etc., using Okinawan sweet potatoes. Updated 2019. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. 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. I like to eat Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. 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. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. Food allergy. Percentages are based on a diet of 2000 calories a day. Is a chef doing things with shaved fennel that are out of this world? You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. It also helps regulate blood sugar levels. 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. In addition, retinol is crucial for fetal development. These cookies do not store any personal information. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Carbs help fuel your brain, nervous system, cells and heart. 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. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Sweet potatoes, as a group, prefer hot, humid climates. 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. There is also lau lau, which is pork wrapped in ti leaves, as well as poi, which is a favorite food often eaten with meats like chicken or fish. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. 4 g protein. 8. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. PSP is also a good source of DHEA (dehydroepiandrosterone), a precursor hormone. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. Today, there are over 400 strains of sweet potato grown around the world. 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. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. 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. Various types of sweet potatoes contain almost similar quantities of nutrients. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks.
Japanese Sweet Potatoes (Easy Baked Recipe!) - Hungry Huy Serving Size : 1 Bag. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 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. Join for free! 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. 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]. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Your blood vessels need magnesium to relax and to transport calcium and potassium. Copyright Nutrineat & Buzzle.com, Inc. How does this food fit into your daily goals? A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. American Diabetes Association. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. They provide 25 percent of the daily requirement for manganese, and about 12 percent of the copper requirement. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program) Serving Size: Save Food. 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Tryptophan is the precursor of both serotonin and melatonin. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). 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. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. or "How many meals a day should you eat?" Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. 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:. 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