In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. 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. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. 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. Updated 2014. 4. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. We do not aim to diagnose, treat, cure or prevent any illness or disease. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. University of California. J Nutr Metab. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. But a baked sweet potato has a GI of 94. Your email address will not be published. Rich in vitamins and minerals (74.7%/cal) - a good source of Vitamin A and Vitamin B6. or "How many meals a day should you eat?" In Japan, it is known as beni-imo. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. Other purple foods include ulu (breadfruit), mangos, and some . 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]. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. This website uses cookies to improve your experience while you navigate through the website. Is your market carrying green dragon apples? Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. 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. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Japanese Purple Sweet potatoes are available in the fall and winter. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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. Sweet potatoes, as a group, prefer hot, humid climates. Fiber is filling, without adding significant calories. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. 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. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. Sweet potato is native to the tropical regions of America. 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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Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Phytonutrients Read more: Can Vitamins Help to Slow Down Your Heart Rate? Chan School of Public Health. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. Because of this stabilization, they may play an important part in fighting diabetes and obesity. 4 g protein. 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. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Updated 2019. 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. 184 Cal. 8. However, the studies listed below should not be interpreted as supportive of any health benefit. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. It also helps regulate blood sugar levels. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. No research has determined whether Japanese sweet potatoes are better or worse for this purpose than other varieties. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. 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. We believe that the most accurate information is found directly in the scientific source. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. The USDA reports that the potatoes contain about 17 grams of starch. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. 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. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. Your body converts the beta carotene it receives from foods into vitamin A. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. 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. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. SelfDecode does not treat, diagnose or cure any conditions, The clearest benefit may be to people who struggle with constipation. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Sweet potatoes contain oxalic acid, which may combine with calcium in the kidneys to produce kidney stones in people who are susceptible. 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:. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). 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". Campesterol was the second most abundant. 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. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Studies have also shown that the potatoes have antibacterial and antifungal abilities, and may help with blood sugar regulation. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Required fields are marked *. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. 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. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. 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.
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