Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. This potential benefit has only been demonstrated in one relatively small human study so far. Macular degeneration is a degenerative eye disease that can lead to progressively worsening vision. Fiber may also have benefits for the health of our gut microbiome. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. No clinical evidence supports the use of white sweet potato for any of the conditions listed in this section. 0.3 g. Saturated. Hannah Sweet Potato Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. Japanese sweet potato contains 30 milligrams of tryptophan. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. What Does Japanese Sweet Potato Taste Like Japanese sweet potatoes have a much sweeter taste than ordinary sweet potato varieties found in the US. This article provides a complete guide to sweet potatoes, their nutrition profile, potential health benefits, and more. Joe Cohen flipped the script on conventional and alternative medicine and it worked. The skin is reddish, and the flesh is bright orange and is the sweetest for orange types. Indulge Your Potato Craving With Fiber-Rich Sweet Potatoes When it comes to foods for type 2 diabetes, not all potatoes are created equal. In another study of 18 men with type 2 diabetes, those given a high dose of white-skinned sweet potato extract (4 g/day) had increased insulin sensitivity compared to those who received a lower dose (2 g/day) or a placebo. How does this food fit into your daily goals? While they offer no unique benefits, sweet potatoes are one of the healthier high-carbohydrate foods. Oxalate is an anti-nutrient that can (in excess) play a causational role in kidney stones. Leeks: Nutrition Facts and Potential Health Benefits. However, the study didnt take into account whether people ate regular potatoes or sweet potatoes ( 4, 19 ). Potatoes provide many vitamins and minerals, including vitamin C, vitamin B6, and potassium. Generally speaking, there are no real nutritional concerns about sweet potatoes, and allergies are rare. Beta-carotene and anthocyanins are naturally occurring plant phyto chemicals that give vegetables their bright colors. Rich in fibre, vitamins and minerals, Registered Nutritionist Nicola Shubrook explains why these sweet roots are so good for you. Because there isnt a lot of protein and fat available to slow down how fast the carbs are absorbed into your bloodstream, your blood sugar may spike after eating these tasty tubers. The Okinawan purple sweet potato also provides anthocyanins, as found in purple-colored foods like blueberries (25). Similar to other root vegetables, sweet potatoes are rich in potassium. What are anthocyanins and why are purple foods so healthy? 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. When insulin-resistant rats were fed white-skinned sweet potatoes, blood sugar decreased [6]. Take a look at our infographic to find out what counts towards your five-a-day. British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council. On this topic, research shows that increasing dietary potassium intake reduces systolic and diastolic blood pressure (16, 17). SelfDecode is a personalized health report service, Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. Among these polyphenols, sweet potatoes are particularly rich in chlorogenic acid (24). Sweet potatoes with purple flesh are richer in anthocyanins. The starch in sweet potatoes is a complex carbohydrate. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Current Facts Hannah sweet potatoes, botanically classified as Ipomoea batatas, are a white, dry-fleshed variety that is a member of the Convolvulaceae or morning-glory family. Clinical studies will be required to determine whether these benefits translate to humans. First of all, sweet potatoes are a fairly good source of vitamin C and vitamin E. Both of these vitamins have antioxidant properties in the body. Per large sweet potato, they contain more than 1730 mcg of retinol activity equivalent vitamin A, which is almost 200% of the recommended intake (1). The diets follows two simple guiding principles: 1. WebBaked No Salt. 2,000 calories a day is used for general nutrition advice. A cell study on human white blood cells concluded that white-skinned sweet potato prevented and improved symptoms of diabetes by increasing immune activity [9]. That said, the mechanisms of their action are not fully understood, and sufficient human trials to conclusively support their benefits are currently lacking. Sweet potatoes provide a good source of fiber. How Many Calories In A Small Baked Sweet Potato? But you can eat raw sweet potatoes in small quantities without much trouble. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Roast sweet potatoes cut side down, in the hot skillet, at 450 F (232 C) for 15-20 minutes or until caramelized on one side. Speak with your doctor before supplementing. 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 Engine 2 Plant-Strong Diet was founded by Rip Esselstyn, a former world-class professional triathlete and Texas firefighter turned best-selling author and Whole Foods Market Healthy Eating Partner. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Sodium 2228 mg. 72/2300mg left. One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. Researchers treated rat wounds with a cream that contained white sweet potato. This means its a rich source of carbs ( 9 ). Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. They have a slight nuttiness, and take well to steaming or roasting in cubes alongside other root vegetables. Vitamin A also helps reduce the risk of eye infections. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. If you have existing kidney stones or are at high risk of developing them, you should minimise your consumption of high-oxalate foods. Notably, lower blood pressure is associated with a reduced risk of cardiovascular disease and all-cause mortality (18). But why? Align your health hacks with your genes for optimal health & cognitive function. In the case of tubers like potatoes and sweet potatoes, we often overlook their incredible potential to convert from starch to sugar. Sweet potato is an excellent source of vitamin C, vitamin A, and potassium. They have a nutty flavor reminiscent of roasted chestnuts. I typically recommend about one-half a plate of nonstarchy vegetables per meal and one-quarter a plate of fiber-rich starchy vegetables, such as sweet potato with skin on, to increase overall fiber intake, says Kaufman, though its important to work with your healthcare team to figure out how much starchy vegetables is right for you. On this note, higher quantities of beneficial gut bacteria are associated with a lower risk of obesity and disease (10, 11). Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [3, 10]. Hannah Sweet Potatoes Information, Recipes and Facts - Specialty Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. Required fields are marked *. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. 2 g. Sodium. Studies also show that carotenoid compounds, such as lutein and zeaxanthin, can help to protect our visual health. 5 Benefits of Lotus Root (and Nutrition Facts), Kelp Seaweed: Nutrition Facts, Health Benefits, and Concerns. Track macros, calories, and more with MyFitnessPal. Part of HuffPost Food & Drink. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. 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. While carotenoids are not the most bioavailable form of vitamin A, they can convert to retinol (the most digestible form) in the body, and sweet potatoes contain a large amount of them. They may both be called potatoes, but sweet and regular white potatoes are not related. Note that each number in parentheses [1, 2, 3, etc.] Baking also employs dry heat, which dehydrates the sweet potato, degrades its starches, concentrates its sugars and therefore increases the sugar content and glycemic index. As part of their functions, vitamins C and E may both help to lower oxidative stress caused by free radicals (22, 23). White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). White sweet potato extract (Caiapo) is readily available online and in supermarkets [12, 13]. 0 g. Protein. But there's actually something you can do about it, and it involves your microwave. Information is shared for educational purposes only. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. WebBaked No Salt. Satsuma-Imo Shutterstock Color: Dark-purple skins, pale yellow flesh. While there is no regulatory or consensus-based definition for paleo when referring to diets, we use the term "paleo-friendly" to describe products that consist of lean meats and seafood, fruits and vegetables (limited types of starchy vegetables), nuts and seeds. 0.1 g. Polyunsaturated. You will often find serotonin included as an ingredient in antidepressants. Dairy and eggs can be included. For more on vegetables, see this guide to 50+ of the most common vegetable options. So the next time you make sweet potatoes, try keeping the skin on. You're one step away from building your shopping list.Log in to get started. 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. Read more: Sweet Potatoes and Weight Loss. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Sweet Fat Content. Oriental sweet potatoes are low in fat, with just .4 g per 6 oz. potato. Dietary fat is essential for life, as it helps provide energy and aids in the absorption of certain nutrients, known as fat-soluble nutrients. You can add healthy fat to your sweet potatoes by topping them with nut butter. Comment * document.getElementById("comment").setAttribute( "id", "af66c5d86c6422b57ebf668908acd210" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. Conversely, the microwave exposed the food to heat for the shortest amount of time and increased the sweet potatos GI the least. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. This is why it has a moderate glycemic index (ranking of how carbohydrates affect blood sugar levels) and is considered safe for people with diabetes [2]. For this reason, they tend to cause more significant blood glucose spikes when we eat them (5, 6). This is because vitamin A is important for maintaining the integrity of the mucous membranes in the respiratory system and gut. Sweet potatoes can be categorized into three based on their flesh color. The excess calories are stored in your liver or muscles, or as body fat ( 6, 16, 17 ). Some of the more unique (to the Western world) varieties include the purple-fleshed Okinawan and the white sweet potato. In a study of 61 patients with type 2 diabetes, an extract of white sweet potato skin (4 g of Caiapo) decreased blood sugar compared to those taking a placebo [3]. 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. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Sweet potatoes (Ipomoea batatas) are a popular starchy vegetable that grows underground. Get notified of new articles and receive useful guides direct to your inbox. Sweet Potato Nutrition Facts. 1 0.00 g Carbohydrate 61 g Protein. 2 1.00 g T otal Dietary Fiber 6 g Minerals Calcium 58 mg Sodium 22 mg Potassium 812 mg Magnesium 29 mg Zinc 1 mg Iron 1 mg Phosphorus 55 3 0.49 mg Niacin. 4 0.97 mg Riboflavin. 5 0.07 mg Thiamin. More items Hannah sweet potatoes nutrition Serving Size: 1 medium Nutrient Value Cal 112 Carbs 26 g Dietary Fiber 3 g Sugar 5 g Fat 0 g Saturated 0 g Polyunsaturated 0 g The source for all nutrition data is the NCC Food and Nutrient Database. We do not aim to diagnose, treat, cure or prevent any illness or disease. Percentages are based on a diet of 2000 calories a day. The plant-strong diets promotes targeting veggies and whole fruits, intact and 100% whole grains, legumes, nuts and seeds, and simple unsweetened beverages like water or tea. If swapping sweet potatoes for white potatoes, youll still want to go easy on the portions: Though sweet potatoes are a rich source of beta carotene, they have a high glycemic index and glycemic load almost as high as that of a white potato. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. See our website terms and conditions for more information. To get the most out of the potato, you should eat the potato skin as well as the flesh, as some micronutrients are more concentrated in the skin. is a clickable link to peer-reviewed scientific studies. The texture is drier, firmer, and starchier, and its concentrated sweetness makes them an ideal ingredient for making desserts. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Can Vitamins Help to Slow Down Your Heart Rate? A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. The source for all nutrition data is the NCC Food and Nutrient Database. Chan School of Public Health, International Journal of Food Sciences and Nutrition. 0.1 g. Monounsaturated. 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. Baked sweet potatoes glycemic index is still not very high, and theyre still recommended as a healthier alternative to white potatoes. Interestingly, cooking and then cooling sweet potatoes increases their resistant starch content. Per 1 medium - Calories: 227kcal | Fat: 9.14g | Carbs: 33.97g | Protein: 3.01g, Per 1 tbsp - Calories: 14kcal | Fat: 0g | Carbs: 3.46g | Protein: 0.05g, Per 1 tamale - Calories: 98kcal | Fat: 4.17g | Carbs: 15.25g | Protein: 0.95g, Per 1 medium - Calories: 31kcal | Fat: 0.36g | Carbs: 7.18g | Protein: 1.18g, Per 1 medium, Gherkin - Calories: 29kcal | Fat: 0.06g | Carbs: 7.95g | Protein: 0.09g, Per 1 small - Calories: 147kcal | Fat: 6.25g | Carbs: 21.20g | Protein: 2.10g, Per 1 cup - Calories: 217kcal | Fat: 3.32g | Carbs: 46.75g | Protein: 2.54g, Per 1 cup - Calories: 268kcal | Fat: 6.27g | Carbs: 39.97g | Protein: 13.18g, Per 1 medium - Calories: 174kcal | Fat: 4.01g | Carbs: 32.33g | Protein: 2.77g, Per 1 medium - Calories: 203kcal | Fat: 9.52g | Carbs: 27.28g | Protein: 3.16g, If you can't find the item you're looking for, please help out by, Strawberry Acai Starbucks Refreshers Beverage (Venti), Teavana Sparkling Unsweetened Peach Nectarine Green Tea, White Chocolate Mocha Frappuccino Blended Beverage (Grande). Our goal is to not have a single piece of inaccurate information on this website. When we eat beta-carotene, our body converts it to vitamin A, which is then used to form light detecting receptors in the eye. Hannah sweet potatoes can also be baked into a casserole, made into gnocchi, cooked into pies, roasted in cubes, or sliced into wedges and fried to make a crispy French fry. It is important to note that when slicing, Hannah sweet potatoes should be prepared quickly as the skin will oxidize from the oxygen in the air. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. You need protein to build tissue including bones, muscles and skin. The extract had no effect on triglycerides, however. Paleo-friendly products typically do not include grains, legumes, refined sugar, certain oils, dairy and non-paleo additives. The glycemic index of sweet potato depends on the cooking method. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Chan School of Public Health. The nutrition facts for raw and baked sweet potatoes can be vastly different. Add. Naturally low in fat and high in nutritional value, they are packed with health benefits. This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. However, clinical trials have found that people with diabetes benefited from 4 g per day of Caiapo [3, 5]. You can eat sweet potatoes whole or peeled and the leaves of the plant are edible, too. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! And the differences were notable. 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.