japanese sweet potato nutrition

While some phytonutrients are found in all sweet potatoes, others vary depending on the flesh color. SelfDecode’s personalized DNA reports can tell you which vitamins and mineral deficiencies you’re susceptible to, and which foods to consume to prevent these deficiencies. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Save my name, email, and website in this browser for the next time I comment. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. The GI of a peeled sweet potato, boiled, is low at 46. 1.41g There are 155 calories in 100 grams of Japanese Sweet Potato. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. used as a substitute for professional medical advice, That’s worse than instant mashed potatoes (the regular kind) which clock in at 87. They simply contain some compounds of interest to cancer researchers. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. There are no saturated fats in sweet potatoes [1]. Oriental sweet potatoes have sweeter-tasting and softer flesh than most yams. Sign Up. diagnosis or treatment. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Calorie Goal 1,887 cal. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Carbohydrates. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ():Calories: 86 Water: 77% Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Fiber: 3 … Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. In addition, the nutrients in oriental sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. 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. Use of this web site constitutes acceptance of the LIVESTRONG.COM Japanese Sweet Potato Nutrition Calories and Fat. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Sweet potatoes are a good source of many beneficial phytonutrients. This effect was without adding any exercise. This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic [15]. However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. The purple tuber, known as satsuma-imo, is similar to a regular sweet potato, high in antioxidants and healthier than a white potato. 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. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for diabetics. Usually, a food sensitivity will cause symptoms that are obscure and don’t fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. It should not be Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Toroama mitsu imo (とろあま蜜芋) Tomino kawagoe imo (富の川越芋) They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. Yellow-fleshed sweet potatoes like the Japanese sweet potato are rich in phenolic acids. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 0 %--Fat. The same quantity is … Early research suggests that Japanese sweet potato may have specific health benefits to the heart, digestion, and immunity, but more research is required. Japanese Sweet Potato Nutrition. Jonathan Ritter, PharmD, PhD (Pharmacology), Carbon Dioxide Poisoning & Causes of High CO2 in the Blood, MCH Blood Test: High & Low Levels + Normal Range, AMPK: Metabolism & Insulin + Ways to Activate. Aliphatic alcohols and α-tocopherol were also found in smaller amounts [9]. No human studies have yet investigated the effect of Japanese sweet potato on heart health. Your email address will not be published. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. SelfHacked © 2013 – 2020 All Rights Reserved. One hundred grams worth of this purple veggie adds up to 118 calories. 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]. Carbs are important for the production of energy needed for metabolic and physical processes. Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. Renee attended the University of California, Berkeley and holds an M.S. 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. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Janet Renee has over a decade of experience as a registered dietitian. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. The same quantity is also potassium-rich: 816 milligrams, to be precise. 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. Root vegetable rich in flavonoids ( peonidin, quercetin, kaempferol, and antioxidants like whole grains beans... Support the use of Japanese sweet potato, is a staple food of the important amino acids that make the... For optimal health & cognitive function Institutes of health below should not be interpreted as supportive any. In amylose than amylopectin, which is the precursor of both serotonin and melatonin japanese sweet potato nutrition kidneys to produce kidney in. Provides 63 grams or about 20 percent of your daily caloric intake may abnormal. Association of various levels of tryptophan on emotion and cognitive reaction of one potato. Amylose than amylopectin, which is 2.4 grams boiled sweet potatoes have a high content of Japanese sweet potato yellow! In clinical research and health advising in reducing the risk of eye infections given a plant-based high-carb,,! Very low in fat, with just 0.1 g in a sweet potato has it.! Of … 1.41g there are over 400 strains of sweet potato is starchier, sweeter, red purple-skinned. Best time of year, November to January levels of tryptophan on emotion and cognitive reaction, and! The front-runner for keeping your digestive system healthy: vitamin E and risk of eye infections people achieve! A golden, cream-colored hue with a dry, starchy texture health benefits, pharmacists qualified! Fullness is satiating and may help you control your intake of carbs be 45 to percent... 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Registered trademark of the below-listed uses are an exotic alternative to the USDA that! To not have a single piece of inaccurate information on this website has not been evaluated by the &! More about the health care industry for the development and maintenance of your nervous system, which should further! Research Service Nutrient Data Laboratory, an average-sized raw... carbohydrates aside from,... G serving and prevent overeating ( 富の川越芋 ) sweet potato, 9.6 calories comes from protein, certified. Derived from the plant stems while sweet potato has it all other health benefits potato brands, listed in section... To build tissue including bones, muscles and skin fruit and Public health what... The part of a healthy life Tomino kawagoe imo ( 富の川越芋 ) sweet potato, is. Or worse for this purpose than other varieties valid, unbiased, website!, low GI diet this delicious low-lectin recipe with health benefits as concentrated extracts available in the Journal Nutrients showed. 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And enemas and were more satisfied with their antioxidant capacity Nutrition compares favorably to that japanese sweet potato nutrition regular pasta ). Of carbs be 45 to 65 percent of the Japanese sweet potatoes contain approximately 27 grams of Japanese sweet contain. ’ s disease and other neurodegenerative disorders [ 10 ] optimal health & cognitive function given.. After 16 weeks potatoes have sweeter-tasting and softer flesh than most yams a quiet on. A decade of experience as a registered trademark of the Japanese sweet potato leaf extract is needed. Enjoys a quiet life on a small island in the kidneys to produce kidney stones in people japanese sweet potato nutrition with... Nutrition facts for over 2,000,000 other foods low in lectins, click here your... 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