Sweet potato is an excellent source of vitamin C, vitamin A, and potassium. For more on vegetables, see this guide to 50+ of the most common vegetable options. 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]. But a baked sweet potato has a GI of 94. If you have any concerns about your general health, you should contact your local healthcare provider. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. Despite their name, sweet potatoes bear no relation to regular potatoes, and they are part of a different botanical family. The longer a sweet potato is exposed to heat, the study found, the more its GI is likely to increase. To be specific; sweet potatoes are a tuber, which is a type of root vegetable. Take a look at our infographic to find out what counts towards your five-a-day. WebNutrition Facts Organic Hannah Yam Dairy-Free Gluten-Free Paleo-Friendly Vegan Vegetarian Whole Foods Diet Organic You may also like PRODUCE Organic White Sweet . The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. The earlier study found that cooking a sweet potato approximately doubles the GI. Studies have suggested that the antioxidants in the peel of sweet potatoes, especially purple sweet potato, may help reduce this oxidation process, thereby reducing the risk of cancer. You can even make them into chips or fries. Hannah Sweet Potato Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Resistant starch was not discovered until the 1980s, but it is a type of carbohydrate that acts in a similar way to fiber. 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]. It has a high ratio of amylose to amylopectin, and amylose raises blood sugar more slowly. Another important consideration is the cooking process. A follow up of the same study found that the sweet potato extract improved insulin sensitivity [4]. Carbs with a low GI (which are considered to be the most diabetic-friendly) are more slowly digested, causing a slower rise in insulin levels, whereas foods with a high GI, such as white bread and table sugar, are quickly digested and make our insulin levels skyrocket. 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 0 g. Trans. Best uses: Steaming, roasting. You should not rely solely on the information presented here and you should always read labels, warnings, and directions before using or consuming a product. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. 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. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Although consuming this amount of oxalate is not an issue for most healthy people, it is considered a high-oxalate food for low-oxalate diets. In general, low-oxalate diets tend to contain fewer than 50 mg of oxalate per day (32). 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. They contain a moderate amount of fiber, and they are low in fat and protein. You can unsubscribe at any time. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). The diets follows two simple guiding principles: 1. 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. You're Doubling The Glycemic Index Of When cooked, Hannah sweet potatoes have a light yellow color. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Using oven mitts, carefully remove hot skillet from oven. In terms of nutrition, a baked sweet potato is high in vitamins A and C, fiber, potassium and iron. Fruit and vegetables are high in antioxidants, compounds that help defend the body against damage by free radicals. Sweet potato, coconut & lemongrass soup with coriander sambalSweet potato dhal with curried vegetablesMoroccan chicken with sweet potato mashSpinach, sweet potato & lentil dhalJerk sweet potato & black bean currySpiced chicken, spinach & sweet potato stewAll our healthy sweet potato recipes, What are anthocyanins and why are purple foods so healthy?The health benefits of bananasAll our health benefits guidesMore health & nutrition tips. Much of the research so far has been conducted on animals, but it would appear that high levels of plant sterols (phytosterols) in sweet potatoes may have a protective effect on the digestive system and may be useful in the prevention and management of duodenal and gastric ulcers, including those due to NSAIDS (non-steroidal anti-inflammatory drugs, such as ibuprofen). In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. Calories: 162. This may lead you to eat fewer calories, which could lead to weight loss. 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 absorption of vitamin C and some antioxidants increases in sweet potatoes after cooking, while levels of other plant compounds may decrease slightly ( 33, 34, 35, 36 ). Sweet potatoes are rich in many plant compounds, such as beta carotene, chlorogenic acid, and anthocyanins. Their firmness and dense texture makes Hannah sweet potatoes ideal for roasting in chunks, turning into fries, or mashing as a side dish. 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]. Conversely, the microwave exposed the food to heat for the shortest amount of time and increased the sweet potatos GI the least. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Sweet potatoes with orange flesh are richest in beta-carotene. 0.1 g. Polyunsaturated. Eating a sweet potato might help you chase away the blues. which enables users to obtain detailed information and reports based on their genome. Sweet potatoes provide a good source of fiber. 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. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. We believe that the most accurate information is found directly in the scientific source. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Beta-carotene Dont run off, however, and eat a bunch of sweet potatoes raw. and youll have baked sweet potatoes in a little over 45 minutes. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. 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). One large sweet potato (baked) offers the following nutrition profile. Have you ever asked yourself, "How much weight can I lose in a month?" Sweet Potatoes | The Nutrition Source | Harvard T.H. Chan School Not only will it save you prep time and add a textural component to the dish, but there are also nutritional benefits to leaving the peel on. Among these roles, potassium is particularly important for its role in regulating blood pressure (15). The source for all nutrition data is the NCC Food and Nutrient Database. See our website terms and conditions for more information. As a result, we do not digest it (19). Sweet Potatoes 101: Nutrition Facts and Health Benefits Before you panic, dont. One large 4-year study in nearly 200,000 U.S. health professionals associated increased potato intake with greater weight gain. Chan School of Public Health. Satsuma-Imo Shutterstock Color: Dark-purple skins, pale yellow flesh. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Choose real foods over highly processed foods and 2. Harvard T.H. high in vitamins A and C, fiber, potassium and iron. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [3, 10]. Can Vitamins Help to Slow Down Your Heart Rate? Adding a little bit of butter on top of sweet potato can help in this regard, and it improves the taste too (14). Fiber may also have benefits for the health of our gut microbiome. 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. 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. 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. A baked sweet potato is one of those rare things in life thats both good for you and intensely satisfying, kind of like watching multi-episode TV crime dramas. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. 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. Carbs: 37 g. . For this reason, they tend to cause more significant blood glucose spikes when we eat them (5, 6). According to datasets provided by Harvard School of Health, a cup serving of sweet potato contains 28 mg of oxalate (31). A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes 0.2g fat. White Sweet Potato Nutrition Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. 0.9g protein. Your email address will not be published. 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. Too many oxalates in the diet may cause kidney stones. Hannah Sweet Potatoes Information, Recipes and Facts - Specialty Thats a big increase in carbs and sugars. Track macros, calories, and more with MyFitnessPal. Fiber is filling, without adding significant calories. Our goal is to not have a single piece of inaccurate information on this website. Generally speaking, there are no real nutritional concerns about sweet potatoes, and allergies are rare. Hannah Sweet Potatoes Information, Recipes and Facts - Specialty All trademarks, copyright and other forms of intellectual property are property of their respective owners. 0.3g. White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). As health journalist Max Lugavere explains in his book Genius Foods, our bodies can turn starch into sugar molecules with ridiculous ease. But your body isnt the only thing that converts starch to sugar. White sweet potato is a safe and nutritious edible tuber that can be part of a healthy diet. Different varieties of sweet potatoes However, if youre diabetic, you need to regulate your insulin levels for any reason or youre just looking to cut back on sugars, you may want to rethink the way you eat sweet potatoes. White sweet potato prevented stomach ulcers in rats after acid levels were purposely increased [11]. Read more: Sweet Potatoes and Weight Loss. This conversion process begins even before you swallow your food, when an enzyme in your saliva called amylase begins to break down starch. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [1]. Carbs are important for the production of energy needed for metabolic and physical processes. And the differences were notable. The GI of a peeled sweet potato, boiled, is low at 46. Types of Sweet Potatoes (With Images) and Why You Should Be 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. British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council. To get the most nutrition from your sweet potatoes, dont peel simply scrub well before cooking. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Pre-bagged sweet potatoes may be a better buy than individual pieces. White sweet potato (Caiapo) supplements have not been approved by the FDA for medical use and generally, lack solid clinical research. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. Tryptophan is the precursor of both serotonin and melatonin. 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. While there are no superfoods that can prevent cancer and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. And unlike white potatoes, they dont contain the dangerous enzyme solanine in their raw state. Notably, lower blood pressure is associated with a reduced risk of cardiovascular disease and all-cause mortality (18). The excess calories are stored in your liver or muscles, or as body fat ( 6, 16, 17 ). Beauregard. Cholesterol 300 mg. --/300mg left. For instance, a recent systematic review of sixty-four studies found that higher fiber intake leads to increased counts of good gut bacteria, such as Bifidobacterium and Lactobacillus (9). When we eat beta-carotene, our body converts it to vitamin A, which is then used to form light detecting receptors in the eye. Carbs: 37 g. . Nutrition Facts. 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. Starches are often split Web67kcal / 285kj. The orange fleshed might make the best soups due to their texture. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Joe Cohen flipped the script on conventional and alternative medicine and it worked. So the next time you make sweet potatoes, try keeping the skin on. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? The information provided on this website, including special diets and nutritional information, is for reference purposes and not intended as medical or healthcare information or advice. It is also worth noting that eating dietary fat alongside a carbohydrate source can help to slow digestion and lower the glycemic index. One large sweet potato (baked) offers the following nutrition profile. Clinical studies will be required to determine whether these benefits translate to humans. Vitamin A is known to help prevent dry eyes and night blindness. 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. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Sweet potatoes are different from yams, but sometimes these two are confused. Add. As shown in the table, sweet potatoes are primarily a source of starchy carbohydrate. There are orange sweet potatoes, white or creamy sweet potatoes, and purple sweet potatoes. Vitamin E in Japanese sweet potatoes is also good for the health of your eyes and may reduce the risk of cataracts, according to a meta-analysis, published in Public Health Nutrition in 2015. On this topic, research shows that increasing dietary potassium intake reduces systolic and diastolic blood pressure (16, 17). And theyre still seriously good for you in so many other ways. When insulin-resistant rats were fed white-skinned sweet potatoes, blood sugar decreased [6]. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. They may both be called potatoes, but sweet and regular white potatoes are not related. 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. The study cited the techniques rapid heating mechanism as being responsible for actually deactivating part of the process that turns starch into sugar. Click here and choose between our meat eaters, vegetarian or vegan meal plans. On the positive side, sweet potatoes are one of the best dietary sources of these compounds (2). 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