What Nutrients Are in the Skins of Sweet Potatoes? Biomed Res Int. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. Updated February 14, 2020. Log In. The phytonutrients associated with different colors in sweet potato do have different health properties. The antioxidants exhibit anti-inflammatory properties too. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. Digestive HealthFiber in PSP helps improve digestive health. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. 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. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. The Japanese sweet potato was brought to Hawaii by Japanese immigrants and is still cultivated there today. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. 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. Its first known cultivation can be dated back to 50,000 BC. 10. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. 2. 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:. The combination of the three minerals contributes to lessening your chance of developing hypertension.. The more cooking and processing the potato goes through, the higher the glycemic index. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. 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 Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Japanese Purple Sweet potatoes are available in the fall and winter. or "How many meals a day should you eat?" Daily Goals How does this food fit into your daily goals? Produce Sharing allows you to share your produce discoveries with your neighbors and the world! About Food Exercise Apps Community Blog Premium. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. 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. Okinawan potatoes come with a low glycemic index. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. 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. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. SelfDecode is a personalized health report service, Read more: Sweet Potatoes and Weight Loss. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. 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. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. This makes it a healthy food choice for diabetics [1]. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. 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. Carbs are important for the production of energy needed for metabolic and physical processes. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Fiber is the part of food your body cannot digest. Boniato History. Vitamin A also helps your body process and use iron properly. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. Because of this stabilization, they may play an important part in fighting diabetes and obesity. Your email address will not be published. You need protein to build tissue including bones, muscles and skin. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). Sweet potato leaf extract is also available, although different from Japanese sweet potatoes. 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. Soluble fiber helps stabilize blood sugar and cholesterol levels. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones The Difference Depends on Color Purple potatoes, also known as purple sweet potatoes, have a lot going for them nutritionally. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Vitamin A is known to help prevent dry eyes and night blindness. The Okinawan people eat both in abundance [2]. 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. It prevents indigestion, gas, constipation, stomach ache, etc. KEY FACTS. located in the retina of your eye, have been shown to prevent or delay the progression of chronic eye diseases such as age related macular degeneration and cataracts, according to American Optometric Association. Sweet potatoes, as a group, prefer hot, humid climates. As explained above, the antioxidants in PSP help prevent cardiovascular diseases. These cookies do not store any personal information. In addition, there was a decrease in insulin resistance. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. 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. Applications Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! 4. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. 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. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Can Vitamins Help to Slow Down Your Heart Rate? These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. We've created informative articles that you can come back to again and again when you have questions or want to learn more! The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. The GI of a peeled sweet potato, boiled, is low at 46. National Institutes of Health Office of Dietary Supplements. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. 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. These fat-soluble antioxidant carotenoids. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Read more: Why Potatoes With More Color Are Healthiest. Information is shared for educational purposes only. The antioxidants, vitamins A, C, E, zinc, etc. Pinpoint your location annonymously through the Specialty Produce App and let One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. 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Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. The red-skin sweet potatoes are no different in nutrition. Types of sweet potatoes. Antioxidant ActivityPSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Minerals Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [ 1, 6 ]. 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. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. Tryptophan is the precursor of both serotonin and melatonin. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. In addition to antioxidants, they are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health. In Japan, it is known as. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. They are nutritious for humans and many types of animals. Japanese sweet potatoes are available in the produce aisle of most grocery stores. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. 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. 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. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. Your blood vessels need magnesium to relax and to transport calcium and potassium. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Of all the vitamins, vitamin A is the one most closely associated with vision health. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Copyright 2023 Leaf Group Ltd., all rights reserved. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. PSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. 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Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. There exist several varieties of the root vegetable sweet potato (, ). Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. 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. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Thus, PSP can improve visual functions. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). Of course, creating an all-purple dish is even more dramatic. The clearest benefit may be to people who struggle with constipation. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. There exist several varieties of the root vegetable sweet potato (Ipomoea batatas). 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]. 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. 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 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]. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Kerns studied English literature and neurology at UC Davis. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content.

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