Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. The USDA reports that the potatoes contain about 17 grams of starch. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. 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. About Food Exercise Apps Community Blog Premium. Serving Size : 1 Bag. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. 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. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. 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. Fiber is the part of food your body cannot digest. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Improved MemoryAnthocyanins in purple sweet potatoes have memory-enhancing effects. 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. Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. Purple sweet potatoes aren't just cool for their novelty factor although their hue is sure to liven up any picnic table or dessert sideboard. In addition, retinol is crucial for fetal development. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. In short, purple-fleshed sweet potatoes are fat-free, low in calories, high in fiber, and are loaded with antioxidants. 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. As PSP is rich in potassium, it helps regulate blood pressure. 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. or "How many meals a day should you eat?" Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal You will often find serotonin included as an ingredient in antidepressants. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Sporamins, storage proteins in sweet potato, also have antioxidant properties. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Is your market carrying green dragon apples? offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. 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. Thus, PSP can improve visual functions. offer some protection against the development of advanced age-related macular degeneration, especially to those who are at risk for the disease. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Purple Sweet Potato Calories Baked There's also a cultural norm not to stuff oneself. Boost Your Immune System With the Right Diet, 4 Keto-Approved Recipes For Your Weeknight Meals, Foods You Should Include In Your Weekly Diet To Lose Weight, The Ketogenic Diet Is The Fat Burning Diet. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. 5. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. 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]. None of these calories are provided by fat. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. Japanese sweet potatoes are also a good source of some minerals (especially magnesium, phosphorus, and potassium) and low in sodium [1, 6]. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. In addition, there was a decrease in insulin resistance. Helps regulate glucose levels - Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 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". Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). 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. 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. Strong Immune SystemAs these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. 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. Your email address will not be published. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Daily Goals How does this food fit into your daily goals? Your email address will not be published. These cookies will be stored in your browser only with your consent. Continue boiling until soft (easily pierced by a fork), and then drain. The antioxidants, vitamins A, C, E, zinc, etc. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Log In. Calorie Goal 1868 Cal 132/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2300 mg One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). Join for free! Carbs are important for the production of energy needed for metabolic and physical processes. Japanese sweet potatoes are native to regions of China and Japan, areas that are much colder than most sweet potato cultivars can survive. We hope you enjoy this website. Studies show that in Western cultures, along with aging, DHEA levels drop dramatically. 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. Diabetes superfoods. Nutritional Value Japanese sweet potatoes contain fiber, thiamin, calcium, potassium, and vitamins A and C. Applications Japanese sweet potatoes are best suited for cooked . Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Various types of sweet potatoes contain almost similar quantities of nutrients. Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. others know about unique flavors that are around them. Sweet potatoes contain no fat, saturated fat or cholesterol. 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. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. The antioxidants exhibit anti-inflammatory properties too. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. She is a strong advocate of integrating scientific knowledge and holistic medicine.