Purple sweet potato Nutrition Facts & Calories - Inlivo Necessary cookies are absolutely essential for the website to function properly. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. 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. Keep reading to learn more about the health benefits of the Japanese Sweet Potato. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. Sweet potatoes are a good source of many beneficial phytonutrients. 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. She is a strong advocate of integrating scientific knowledge and holistic medicine. Japanese Purple Sweet potatoes have an oblong shape and a vibrantly purple colored flesh which maintains its coloring when cooked and processed. Find calories, carbs, and nutritional contents for Japanese Sweet Potato, Purple Skin, White Flesh and over 2,000,000 other foods at MyFitnessPal 6. They help prevent heart disease, cancer, Parkinsons disease and other neurodegenerative disorders [10]. 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. Pork (rich in protein and fat), seaweed (rich in minerals), and the purple sweet potato or PSP (rich in dietary fiber, vitamins, and minerals) comprised the Okinawan diet. About Food Exercise Apps Community Blog Premium. Phytonutrients Purple Sweet Potato Calories - This Nutrition They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Kerns studied English literature and neurology at UC Davis. American Diabetes Association: Explore: Complications, Diabetes Self-Management: Cooking Methods for Healthy Eating, Nutrients: The Effect of Dietary Glycaemic Index on Glycaemia in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Nutrients: A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. Although Okinawan sweet potatoes come with a brown, dull skin, they have richly colored flesh. It prevents indigestion, gas, constipation, stomach ache, etc. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro - Healthline Okinawan potatoes come with a low glycemic index. Japanese purple sweet potatoes contain dietary fiber, vitamins A and C, and minerals like calcium, magnesium, potassium, and zinc. 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. I use a vegetable brush to lightly scrub any dirt off, but don't scrub too hard or you will remove the skin. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. Japanese sweet potatoes provide approximately 2 grams of protein. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. It also helps regulate blood sugar levels. Japanese Yams Information and Facts - Specialty Produce Pinpoint your location annonymously through the Specialty Produce App and let 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:. National Institutes of Health Office of Dietary Supplements. 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. University of California. 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The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Naturally low in fat and high in nutritional value, they are packed with health benefits. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. 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. Of course, creating an all-purple dish is even more dramatic. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Percentages are based on a diet of 2000 calories a day. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. Eating sweet potatoes as part of a healthy diet improved bowel movements in constipated patients. They not only live longer than anyone else in the world, but they also live more youthful lives even in old age. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Your email address will not be published. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. 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. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. It prevents indigestion, gas, constipation, stomach ache, etc. Information is shared for educational purposes only. The flesh also contains anthocyanin, a naturally occurring antioxidant that gives the tuber its purple hue. Japanese - Purple Sweet Potatoes calories, carbs & nutrition facts These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. 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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Lectins are proteins that bind to carbohydrates. What is the purple food in Hawaii? - coalitionbrewing.com Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. . All make a sweeter, moister alternative to plain white potatoes. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Even the leaves of the plant carry antioxidant properties and are included in soups in many cuisines. None of these calories are provided by fat. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Sweet Potato Nutrition Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. 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. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Rich in antioxidants and nutrients, the Japanese Purple Sweet potato offers a sweet earthy flavor with a buttery texture. Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia [22]. The skin of Purple Sweet potatoes can range from a light tan to a deep, dark purple, depending on the variety. Food allergy. We'll assume you're ok with this, but you can opt-out if you wish. The skin and flesh of these sweet potatoes have rich nutrition in them. Berkeley Wellness. Percentages are based on a diet of 2000 calories a day. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Nutritional Facts for Japanese Sweet Potato | livestrong There is insufficient evidence to support the use of Japanese sweet potato for any of the below-listed uses. 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. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. or "How many meals a day should you eat?" In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. 4. What Are Japanese Sweet Potatoes? - The Spruce Eats Chan School of Public Health. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. The antioxidants exhibit anti-inflammatory properties too. This website uses cookies to improve your experience. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. Its first known cultivation can be dated back to 50,000 BC. Harvard T.H. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. Currently, people of Japan have the longest average lifespan in the world, and until recently, the longest-living individuals were residents of Okinawa. Sweet potato may help with constipation. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Read more: Can Vitamins Help to Slow Down Your Heart Rate? It was introduced to Europe during the 19th Century potato blight as an alternative to the white fleshed potato. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. 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. 5. Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Is your market carrying green dragon apples? Can Vitamins Help to Slow Down Your Heart Rate? A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. Eating a sweet potato might help you chase away the blues. Regular consumption of steamed or boiled PSP can help prevent cancer, as the vegetable helps prevent oxidative damage to our cells. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. 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. Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Many people around the world eat sweet potatoes as a staple food without any ill effects. Anthocyanins in purple sweet potatoes have memory-enhancing effects. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. 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. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. 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. Japanese Japanese - Purple Sweet Potatoes . Common regional names of these potatoes include Kotobuki, Murasaki, and Boniato, but in some marketplaces, the roots are often labeled generically as Japanese sweet potatoes. We do not aim to diagnose, treat, cure or prevent any illness or disease. Ana received her MS in Pharmacy from the University of Belgrade. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. 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. Different varieties come with different unique tastes, however, in general, the taste is starchy and sweet. which enables users to obtain detailed information and reports based on their genome. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island Okinawa, where it was a staple in the local diet for centuries. 9. 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]. It also contains the following: Fiber: 6.7 grams Manganese: 30% of. All these characteristics help prevent infections and also reduce your risk of developing chronic diseases. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. 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]. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. Sporamins, storage proteins in sweet potato, also have antioxidant properties. In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Their skin additionally has small eyelets, while the inner flesh is a creamy white to pale yellow in color. 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 phytonutrients associated with different colors in sweet potato do have different health properties. This website uses cookies to improve your experience while you navigate through the website. Updated 2019. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Align your health hacks with your genes for optimal health & cognitive function. In Japan, it is known as beni-imo. Fiber is filling, without adding significant calories. Carbs help fuel your brain, nervous system, cells and heart. 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). The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part thats usually eaten [1, 4]. Read more: Potato vs. Sweet Potato Nutrition. Purple Sweet Potatoes: Nutrition Facts and Benefits There exist several varieties of the root vegetable sweet potato (, ). 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. Have you ever asked yourself, "How much weight can I lose in a month?" Murasaki Sweet Potatoes Information and Facts - Specialty Produce 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. Cleveland Clinic. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Copyright Nutrineat & Buzzle.com, Inc. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. others know about unique flavors that are around them. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. 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. KEY FACTS. Some are firm, dry, and mealy, while others are soft and moist. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Studies show that the antioxidant activity in PSP cultivars is 3.2 times higher than that of a type of blueberry! This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. We've created informative articles that you can come back to again and again when you have questions or want to learn more! Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. But a baked sweet potato has a GI of 94. 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. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. 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. It can be incorporated into a healthy diet, which is one of the most important elements of a healthy life! In addition, there was a decrease in insulin resistance. Low Glycemic IndexOkinawan potatoes come with a low glycemic index. The striking hue can add a colorful twist to the dish. Japanese Sweet Potato Nutrition And Health Benefits Vitamin A fact sheet for health professionals. The skin retains the bitter flavor of the root and it is recommended to peel the potato prior to eating. U.S. Department of Agriculture. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. but is for informational and educational purposes alone. Nutrition Facts; Serving Size: 1 cup, cubes (133g . But if you are on a low oxalate diet, you should talk to your doctor about what amount of sweet potato (if any) is safe to consume [1, 2]. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Find calories, carbs, and nutritional contents for Japanese - Purple Sweet Potatoes and over 2,000,000 other foods at MyFitnessPal. This carbohydrate value comes from three sources: dietary fiber, sugars and starch. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). While Japanese sweet potato is considered safe to eat as food, it should never be used in place of something your doctor recommends or prescribes. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. The secret of the long life of the residents of Okinawa perhaps lies in their diet rich in purple-fleshed sweet potatoes. 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. Sweet potatoes, as a group, prefer hot, humid climates. Read more: Sweet Potatoes and Weight Loss. 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. 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. 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. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Thus, PSP can improve visual functions. 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. Japanese Sweet Potato, Purple Skin, White Flesh - MyFitnessPal 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. But opting out of some of these cookies may have an effect on your browsing experience. The plant-based totally nature of the weight loss plan may additionally trump the caloric limit, though, since the only population that lives even longer than the Okinawa Japanese don't simply devour a 98% meat-loose diet, they eat 100% meat-unfastened. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of the flesh, exhibit antioxidant and anti-inflammatory properties.