Murasaki Sweet Potatoes Information and Facts - Specialty Produce Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Potassium fact sheet for health professionals. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Have you ever asked yourself, "How much weight can I lose in a month?" This category only includes cookies that ensures basic functionalities and security features of the website. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. 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. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Required fields are marked *. Read more: Sweet Potatoes and Weight Loss. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. Japanese Sweet Potato Nutrition | Healthfully 8. A plus sign next to the number [1+, 2+, etc] means that the information is found within the full scientific study rather than the abstract. Is a chef doing things with shaved fennel that are out of this world? The USDA reports that the potatoes contain about 17 grams of starch. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. The anthocyanin content may vary according to the cultivar. 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. Nutritional Value Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. 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]. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Comment * document.getElementById("comment").setAttribute( "id", "a328d2b894c7ae4b2a7cd6c0675c5068" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Japanese sweet potatoes have a dark reddish-brown to rose-colored exterior skin. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. The GI of a peeled sweet potato, boiled, is low at 46. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. 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. Boniato in English means "sweet potato". Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. 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. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. All parts of Okinawan sweet potatoes exhibit antioxidant properties. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Fiber is filling, without adding significant calories. Health Benefits of Purple Sweet Potatoes | EatingWell Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal 2015;2015:768093. doi:10.1155/2015/768093. 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. 11 Japanese Sweet Potato Recipes for Every Time of Day - Well+Good Many polyphenols work as antioxidants in the human body. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. 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. 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. Types of sweet potatoes. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. 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. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603. Is your market carrying green dragon apples? 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. In addition, there was a decrease in insulin resistance. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Your email address will not be published. All make a sweeter, moister alternative to plain white potatoes. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Can eating too many carrots turn your skin orange?. 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. These fat-soluble antioxidant carotenoids. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Produce Sharing allows you to share your produce discoveries with your neighbors and the world! The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. You will often find serotonin included as an ingredient in antidepressants. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts We hope you enjoy this website. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. Which Sweet Potato Is the Healthiest? | livestrong The extract acts like an anti-atherosclerotic (hardening of arteries, due to deposition of plaque on their inner walls, is called atherosclerosis) and anti-diabetic agent. Japanese Sweet Potatoes Information and Facts - Specialty Produce 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 potato leaf extract is also available, although different from Japanese sweet potatoes. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Some are firm, dry, and mealy, while others are soft and moist. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition - Down to Earth Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Fiber is the part of food your body cannot digest. 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. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. The red-skin sweet potatoes are no different in nutrition. Its first known cultivation can be dated back to 50,000 BC. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Japanese Sweet Potato (Satsumaimo) Just One Cookbook Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Jonathan Ritter, PharmD, PhD (Pharmacology). How does this food fit into your daily goals? This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Phytonutrients I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. PSP can help control diabetes by improving blood sugar regulation and insulin production. Besides that, however, sweet potato strains have a very similar nutritional profile. Sweet potato is native to the tropical regions of America. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Sweet potatoes contain no fat, saturated fat or cholesterol. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. . All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. It is commonly used in Asia as a thickener and flour substitute, as well as a main ingredient in the Japanese dish tempura and in the liquor shochu. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! The antioxidants exhibit anti-inflammatory properties too. Yams Recipes Cultivation Flavor Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. 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. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. 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. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Nutritional Facts for Japanese Sweet Potato | livestrong They are nutritious for humans and many types of animals. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. 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. Use a fork to pierce five sets of holes throughout each sweet potato. PSP cultivars are unusually high in antioxidants. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. Change Food Share . The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Joe Cohen flipped the script on conventional and alternative medicine and it worked. Read more: Why Potatoes With More Color Are Healthiest. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. The flesh is dry, starchy and subtly sweet. Vitamin A also helps reduce the risk of eye infections. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. We do not aim to diagnose, treat, cure or prevent any illness or disease. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. The antioxidants, vitamins A, C, E, zinc, etc.