3. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. 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]. Another molecule isolated from sweet potato leaves, (Ipomoea batatas anticancer peptide, or IbACP) caused cell death in pancreatic cancer cells [18]. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. 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. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Have you ever asked yourself, "How much weight can I lose in a month?" The flesh is dry, starchy and subtly sweet. Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz). Carbs help fuel your brain, nervous system, cells and heart. U.S. Department of Agriculture. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. 10. This vegetable is unique nutritionally in that it's very low on the glycemic index compared to other types of potatoes and sweet potatoes, meaning they won't have as strong an impact on your. In a study of 120 leukemia patients undergoing chemotherapy, eating 200 g of sweet potato per day prevented constipation and increased satisfaction with bowel movements [11]. Japanese sweet potatoes provide approximately 2 grams of protein. 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. Purple sweet potatoes have antioxidant protection. The amounts, per potato, are as follows: Potassium : 940 milligrams Calcium : 80 milligrams Magnesium : 50 milligrams Phosphorus : 92 milligrams Iron : 1.4 milligrams Copper : 0.36 milligram Manganese : 0.88 milligram Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. 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. The Japanese yam is unlike a sweet potato in its skin color and flesh. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Ana has many years of experience in clinical research and health advising. Updated 2019. This delicious dish is flexible and serves 4. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. SelfDecode does not treat, diagnose or cure any conditions, FoodData Central. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Japanese Purple Sweet potatoes are available in the fall and winter. Health Benefits 1. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. 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. Continue boiling until soft (easily pierced by a fork), and then drain. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. 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. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. 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, with their reddish-purple skin, are an alternative to the traditional sweet potato. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. The more cooking and processing the potato goes through, the higher the glycemic index. Components in Japanese Sweet Potato Tubers, Health Effects of Japanese Sweet Potatoes, Animal & Cell Research (Lacking Evidence), Japanese Sweet Potato as Part of the Lectin Avoidance Diet. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Is a chef doing things with shaved fennel that are out of this world? Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Digestive HealthFiber in PSP helps improve digestive health. Anthocyanins in purple sweet potatoes have memory-enhancing effects. 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). It also helps regulate blood sugar levels. Craving something sweet but healthy in the morning? Try using herbs or spices and a dollop of yogurt to add flavor instead. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. 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. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. Thus, PSP can improve visual functions. Join for free! Information is shared for educational purposes only. Read more: Potato vs. Sweet Potato Nutrition. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. The antioxidants, vitamins A, C, E, zinc, etc. Purple sweet potato is another dish found in Hawaii and it is often used to make dishes like haupia (coconut pudding) and taro chips. It makes a healthy choice for diabetics. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. 2015;2015:768093. doi:10.1155/2015/768093. You need protein to build tissue including bones, muscles and skin. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Fiber in PSP helps improve digestive health. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. At a dosage of 250 mg/kg, it stimulated the immune system function. Note that each number in parentheses [1, 2, 3, etc.] It also contains the following: Fiber: 6.7 grams Manganese: 30% of. As PSP is rich in potassium, it helps regulate blood pressure. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. or "How many meals a day should you eat?" In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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. Vitamin A is known to help prevent dry eyes and night blindness. National Institutes of Health Office of Dietary Supplements. Purple sweet potato benefits include their versatility. They help control cholesterol levels. Harvard T.H. The striking hue can add a colorful twist to the dish. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. They simply contain some compounds of interest to cancer researchers. 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. While Boniato is quite popular in South Florida, this kind of sweet potato originated . In addition, retinol is crucial for fetal development. The GI of a peeled sweet potato, boiled, is low at 46. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. All of our content is written by scientists and people with a strong science background. 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. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Phytosterols are a cholesterol-like molecule found in plant cells. Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. Lectins are proteins that bind to carbohydrates. 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. Although they have less than sweet potatoes, yams provide you with antioxidants, including vitamins A and C. These vitamins support a healthy immune system and fight free radical damage, while also combating inflammation. 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. Note that these are extremely early results, and these studies do not suggest that eating sweet potatoes prevents cancer. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. 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. 3. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Neutralization of Free Radicals Sporamins, storage proteins in sweet potato, also have antioxidant properties. 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. 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. Good source of fiber (12% of DV/100g). Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. 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. 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. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. 7. Sweet potato may help with constipation. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Sweet potatoes are primarily a source of healthy starch and fiber, but they also contain 1.6 g of protein in a 100 g serving [1]. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. Boniato in English means "sweet potato". All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. High amounts of anthocyanin (pigments that are responsible for the red, purple, and blue colors of many fruits, vegetables, cereal grains, and flowers) present in this vegetable imparts a deep purple color to its flesh. Seasons . Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. How does this food fit into your daily goals?
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