All trademarks, copyright and other forms of intellectual property are property of their respective owners. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. In addition to these antioxidant vitamins, sweet potatoes also provide a variety of polyphenols. You need protein to build tissue including bones, muscles and skin. 78 Nutritional Facts About Red Skin Sweet Potatoes | Kidadl Nutritional Facts for Japanese Sweet Potato | livestrong Flavor-wise, its like dessert and a savory casserole got married and had a baby. The yellow fleshed would be good, more interesting substitutes for white potatoes with a steak or fish meal. Sweet potatoes can be categorized into three based on their flesh color. This is important for night vision and maintaining the health of the eye. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Generally speaking, there are no real nutritional concerns about sweet potatoes, and allergies are rare. There are orange sweet potatoes, white or creamy sweet potatoes, and purple sweet potatoes. The good news, however, is that cooking sweet potato appears to increase its vitamin C content. And the differences were notable. Japanese sweet potatoes & Hannah yams & orange sweet potatoes & purple sweet potatoes, all them, at the local farmers market & produce stand. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Hannah Sweet Potatoes Information, Recipes and Facts - Specialty While they offer no unique benefits, sweet potatoes are one of the healthier high-carbohydrate foods. But you can eat raw sweet potatoes in small quantities without much trouble. Heres the scientific explanation: Heat breaks down starch granules, which allows amylopectin and amylose (the two polysaccharides that form starch) to be more readily digested by pancreatic amylase (an enzyme), which turns starch into maltose (a sugar). Furthermore, the results were statistically significant, but not dramatic. In 2 studies, patients took 4 g/day of Caiapo (white sweet potato extract) for 6 12 weeks with no side effects (18 and 61 diabetics, respectively) [3, 5]. Well show you how to do that, but first, lets get to the root of this to understand what happens when you eat a baked sweet potato. Orange vs. White Sweet Potatoes Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Calories: 162. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Naturally low in fat and high in nutritional value, they are packed with health benefits. This effect was without adding any exercise. The sweet potato (Ipomoea batatas) is a starchy, sweet-tasting root vegetable. Hannah Sweet Potato Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. 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. 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]. According to Livestrong.com, the orange sweet potatoes are called "moist-fleshed" and the yellow are "dry-fleshed." Some of the more unique (to the Western world) varieties include the purple-fleshed Okinawan and the white sweet potato. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Tryptophan is the precursor of both serotonin and melatonin. We believe that the most accurate information is found directly in the scientific source. Resistant starch can help to lower glycemic response, and it may help to improve gut health by feeding beneficial gut bacteria (20). Our goal is to not have a single piece of inaccurate information on this website. Sweet potatoes come in a variety of colours, shapes and sizes. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. The source for all nutrition data is the NCC Food and Nutrient Database. 2,000 calories a day is used for general nutrition advice. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Oxalate is an anti-nutrient that can (in excess) play a causational role in kidney stones. No clinical evidence supports the use of white sweet potato for any of the conditions listed in this section. That said, one potential issue is the oxalate content. One large sweet potato (baked) offers the following nutrition profile. Foodie Fitness - Food and Fitness | Best Food and Fitness Blog 2023 Hannah Sweet Potato And unlike white potatoes, they dont contain the dangerous enzyme solanine in their raw state. 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. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Hannah Sweet Potato Discover our full range of health benefit guides or check out some of our best sweet potato recipes, from our feta & kale loaded sweet potato to our spinach sweet potato & lentil dhal. Eating a sweet potato might help you chase away the blues. SelfDecode is a personalized health report service, It has a high ratio of amylose to amylopectin, and amylose raises blood sugar more slowly. This article provides a complete guide to sweet potatoes, their nutrition profile, potential health benefits, and more. 14mg vitamin C. An 80g serving of sweet potato, or one medium potato, counts towards one of your five-a-day, unlike white potato, which does not. 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 roots were then introduced to Spain and the rest of Europe in the late 15th century via explorers, and to Asia and the United States in the mid-16th century. 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]. 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. WebBaked No Salt. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Geography/History Sweet potatoes are native to South or Central America, but the true origin has not been clearly identified as early evidence can be found in multiple regions of tropical America. 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. In this study, boiled sweet potatoes had GI values as low as 41. Track macros, calories, and more with MyFitnessPal. Despite their name, sweet potatoes bear no relation to regular potatoes, and they are part of a different botanical family. Another animal study found that a protein isolated from white-skinned sweet potatoes (arabinogalactan-protein) improved insulin resistance in diabetic mice [7]. As shown in the table, sweet potatoes are primarily a source of starchy carbohydrate. Interestingly, cooking and then cooling sweet potatoes increases their resistant starch content. This is because vitamin A is important for maintaining the integrity of the mucous membranes in the respiratory system and gut. Sweet Potato (Without Salt, Baked In Skin, Cooked), Sweet Potato (Without Skin, Cooked, Boiled), Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Baked Sweetpotato (Peel Eaten, Fat Added in Cooking), Baked Sweetpotato (Peel Not Eaten, Fat Added in Cooking), Roasted Brussels Sprouts & Sweet Potatoes, Panera Bread Vegetarian Creamy Tomato Soup - Group, Panera Bread Vegetarian Creamy Tomato - Cup, Panera Bread Vegetarian Creamy Tomato - Bowl, Panera Bread Vegetarian Creamy Tomato - Bread Bowl, Panera Bread Ten Vegetable Soup - Bread Bowl. You're Doubling The Glycemic Index Of 6.7g sugar. Thats a big increase in carbs and sugars. Pour sauce over sweet potatoes, season with salt, and enjoy. What Does Japanese Sweet Potato Taste Like Japanese sweet potatoes have a much sweeter taste than ordinary sweet potato varieties found in the US. a healthier alternative to white potatoes, Cooking Treatment Effects On Sugar Profiles And Sweetness of Eleven-Released Sweet Potato Varieties, Glycemic index of sweet potato as affected by cooking methods, Maple and Brown Sugar Oatmeal with Sweet Potato recipe, Skinny Tandoori Butter Sweet Potato Fries with Creamy Baked Harissa Feta recipe, Veggie Fajita Stuffed Sweet Potato with a Chipotle Drizzle recipe, Sweet Potato, Brie and Bacon Grilled Cheese recipe, Southwestern Kale Power Salad with Sweet Potato, Quinoa and Avocado Sauce recipe, Thai Sweet Potato Soup with Lemongrass and Ginger recipe, Winter Chopped Salad with Roasted Sweet Potato and Blood Orange Vinaigrette recipe, Sweet Potato Hash with Poached Eggs and Harissa recipe, Simple Salty Sweet Potato Skin Chips recipe, Garlic-Herb Roasted Sweet Potatoes with Parmesan recipe, Sweet Potato and Black Bean Burrito recipe, Sweet Potato Almond Butter Muffins recipe, Brazilian Steak and Grilled Sweet Potato Fry Quinoa Bowl with Spicy Coconut Tomato Sauce recipe, Sweet Potato and Black Bean Tacos with Avocado-Pepita Dip recipe, Sweet Potato and Caramelized Onion Pizza recipe, 5-Ingredient Sweet Potato and Black Bean Chili recipe, Buttermilk Sweet Potato Pancakes with Coconut Whipped Cream recipe, Superfood Sweet Potato Dessert Fries recipe. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! The good news: there are simple ways to prepare sweet potatoes that can produce a dramatically lower GI, compared to baking them. These are a few ways to cook and enjoy sweet potatoes, in order from lowest GI to highest: Now that everythings been explained, just remember not to freak out about eating baked sweet potatoes if you dont have issues with your blood sugar. 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. Naturally low in fat and high in nutritional value, they are packed with health benefits. Beta-carotene When cooked, Hannah sweet potatoes have a light yellow color. Sweet potatoes are different from yams, but sometimes these two are confused. Your blood vessels need magnesium to relax and to transport calcium and potassium. Promotions, discounts, and offers available in stores may not be available for online orders. Here are some of our favorite ways to cook them: By entering your email and clicking Sign Up, you're agreeing to let us send you customized marketing messages about us and our advertising partners. But why? Transfer sweet potatoes to serving vessel. SelfDecode does not treat, diagnose or cure any conditions, Types of Sweet Potatoes (With Images) and Why You Should Be Choose small to medium-size firm sweet potatoes with smooth skin and no bruises or cracks. Fiber may also have benefits for the health of our gut microbiome. In addition, there was a decrease in insulin resistance. Unlike orange sweet potatoes, you dont have to worry about satsuma-imo getting soggy or waterlogged as they cook. Sweet potatoes are rich in beta-carotene in fact, its what gives this root its bright-orange flesh. Potatoes provide many vitamins and minerals, including vitamin C, vitamin B6, and potassium. Yes, you can eat sweet potato skin, whether its an orange, white or purple sweet potato. Image Credit: Wako Megumi/iStock/GettyImages Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. 438 mg. The plan is naturally low in sodium, low in saturated fat, and has no trans fats. Below, you can find some of the most famous varieties; Among these sweet potatoes, the most common is probably the orange-fleshed Beauregard. Dairy-free products do not contain ingredients such as milk, butter, cheese, sour cream, yogurt, whey, casein, ghee and lactose. The more cooking and processing the potato goes through, the higher the glycemic index. One large sweet potato (baked) offers the following nutrition profile. For carbohydrate foods, the presence of fiber is vital because it helps to improve the blood glucose response to that food. Sweet potatoes are also rich in antioxidants like polyphenols and carotenoids, which give the different varieties of sweet potato their distinctive colors. hannah sweet potatoe Calories and Nutritional Information Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. White sweet potato is a safe and nutritious edible tuber that can be part of a healthy diet. Carbs are important for the production of energy needed for metabolic and physical processes. But why? 3012 mcg carotenes. . Fiber is filling, without adding significant calories. These fat-soluble antioxidant carotenoids. Web67kcal / 285kj. They have a nutty flavor reminiscent of roasted chestnuts. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Find Hannah Sweet Potato Calories & Nutrition Facts If you have any concerns about your general health, you should contact your local healthcare provider. These phytochemicals are researched for their potential role in human health and disease prevention. The glycemic index of sweet potato depends on the cooking method. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health. In other words; resistant starch resists digestion in the small intestine and ferments in the large intestine. Clinical studies will be required to determine whether these benefits translate to humans. Protein: 4 g. The skin is reddish, and the flesh is bright orange and is the sweetest for orange types. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Paleo-friendly products typically do not include grains, legumes, refined sugar, certain oils, dairy and non-paleo additives.