japanese purple sweet potato nutrition facts

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Their good health and long lifespan are attributed, in part, to their diet [2, 3]. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Eating a sweet potato might help you chase away the blues. At a dosage of 250 mg/kg, it stimulated the immune system function. Japanese sweet potatoes are botanically known as Ipomoea batatas and can be either the Satsuma or Kotobuki variety. 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Yams Recipes Cultivation Flavor Other purple foods include ulu (breadfruit), mangos, and some . Vietnam, China, Japan, India and Indonesia are the biggest producers of Japanese sweet potatoes. They are especially rich in coumarins [7]. One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one gram each of protein and fat ( 1 ). 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. Information is shared for educational purposes only. Cleveland Clinic. Sweet potato is native to the tropical regions of America. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Sweet potatoes are only distantly related to potatoes. When raw it is possible for some tubers to have white streaks throughout, however these striations typically disappear and turn deeply purple colored when cooked. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. 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. Biomed Res Int. Read more: Why Potatoes With More Color Are Healthiest. Satsuma-imo, Japanese sweet potato, is a sweeter, red or purple-skinned, yellow-fleshed option packed with vitamins, minerals, and antioxidants. but is for informational and educational purposes alone. Can eating too many carrots turn your skin orange?. 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 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]. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets [14]. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Source: the University of Hawaiis Cancer Center. The USDA reports that the potatoes contain about 17 grams of starch. As PSP is rich in potassium, it helps regulate blood pressure. 2 Japanese sweet potatoes fork or knife oven Instructions Preheat oven to 400 F Clean and lightly scrub the sweet potatoes under running water to clean them. Aliphatic alcohols and -tocopherol were also found in smaller amounts [9]. This effect was without adding any exercise. Now that you know the foods included in Okinawan diet, you can incorporate this wonderful, healthy, and naturally sweet vegetable in your meals throughout the year. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. 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. So they can be incorporated in the diet by weight watchers and diabetics. Vitamin A fact sheet for health professionals. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. 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. J Nutr Metab. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Fiber is filling, without adding significant calories. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. 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. The antioxidants exhibit anti-inflammatory properties too. 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. Also sometimes called Japanese or Cuban sweet potatoes or boniatos. Craving something sweet but healthy in the morning? Japanese sweet potato contains 30 milligrams of tryptophan. The most abundant phytosterol found in sweet potato is -Sitosterol (55.277.6% of all phytosterols found). The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Percentages are based on a diet of 2000 calories a day. 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. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. 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. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [1]. Updated 2014. The red-skin sweet potatoes are no different in nutrition. Japanese Sweet Potatoes Information and Facts - Specialty Produce According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. Campesterol was the second most abundant. 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.

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