hannah sweet potato nutrition facts

Raw vs. Cooked Vegetables: Which Are Better For You? Click here and choose between our meat eaters, vegetarian or vegan meal plans. The rat wounds healed faster when treated with white sweet potato [11]. 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. Sweet potatoes provide a good source of fiber. 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. Sweet potatoes have nearly no fat and scant protein, with only 2 grams per 4.5-ounce (130-gram) serving, accounting for 7% of its total calories. Researchers treated rat wounds with a cream that contained white sweet potato. The longer a sweet potato is exposed to heat, the study found, the more its GI is likely to increase. Calories: 162. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. In the case of tubers like potatoes and sweet potatoes, we often overlook their incredible potential to convert from starch to sugar. Their firmness and dense texture makes Hannah sweet potatoes ideal for roasting in chunks, turning into fries, or mashing as a side dish. How does this food fit into your daily goals? Sweet potatoes are a fairly nutritious tuber that offers several nutritional benefits. Cooking does it, too. 2023 BuzzFeed, Inc. All rights reserved. On the positive side, sweet potatoes are one of the best dietary sources of these compounds (2). Resistant starch was not discovered until the 1980s, but it is a type of carbohydrate that acts in a similar way to fiber. 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 The sweet tuber is rich in antioxidants as well as heart-healthy minerals. 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. The most common sweet potato sold at grocery stores. 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. Products labeled "gluten-free" are packaged products in compliance with FDA regulations or fall within certain categories of single-ingredient foods that do not contain any gluten ingredients and do not indicate production in a facility that also processes gluten ingredients. One large sweet potato (baked) offers the following nutrition profile. Peeling off the skin reveals creamy white-colored flesh that has a mildly sweet flavor. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health. If in doubt or you have concerns regarding your diet and health condition, refer to your GP or registered dietician. Yes, you can eat sweet potato skin, whether its an orange, white or purple sweet potato. 0.3g. Larger and more powerful trials will be needed to confirm any actual health benefit. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. In a study of 61 patients with type 2 diabetes, an extract of white sweet potato skin (4 g of Caiapo) decreased cholesterol levels compared to those taking a placebo. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. The combination of the three minerals contributes to lessening your chance of developing hypertension.. 2g. 2,000 calories a day is used for general nutrition advice. This vitamin A provision of sweet potatoes comes from the substantial amount of carotenoids (34592 IU) they contain. White sweet potato prevented stomach ulcers in rats after acid levels were purposely increased [11]. The nutrition facts for raw and baked sweet potatoes can be vastly different. Vitamin A is known to help prevent dry eyes and night blindness. Carbs: 37 g. . Another animal study found that a protein isolated from white-skinned sweet potatoes (arabinogalactan-protein) improved insulin resistance in diabetic mice [7]. What are anthocyanins and why are purple foods so healthy? Sweet potatoes are different from yams, but sometimes these two are confused. 0.9g protein. 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. 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. Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [3, 10]. These phytochemicals are researched for their potential role in human health and disease prevention. 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). Sweet potatoes with purple flesh are richer in anthocyanins. Read more: Potato vs. Sweet Potato Nutrition. Vegan foods are those without animal products, including meat, poultry, seafood, dairy, eggs and honey. The good news: there are simple ways to prepare sweet potatoes that can produce a dramatically lower GI, compared to baking them. 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. guide to 50+ of the most common vegetable options. The nutrition facts for raw and baked sweet potatoes can be vastly different. But a baked sweet potato has a GI of 94. Best uses: Steaming, roasting. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. These tubers are enjoyable to eat, and they offer great versatility too; you can bake, fry, mash, or steam them. 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). That said, the mechanisms of their action are not fully understood, and sufficient human trials to conclusively support their benefits are currently lacking. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. 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. In fact, there are more than 6500 kinds that grow around the world. The earlier study found that cooking a sweet potato approximately doubles the GI. The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. Organic products have been certified by accredited Organic-certifying agencies. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). 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. A single large sweet potato offers 855 mg of potassium, which is equal to 24% of the daily value. 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 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. Also known as the Sweet Hannah and the Yellow Hannah sweet potato, Hannah sweet potatoes grow in warm temperate climates and are similar in texture to a traditional white potato, often be used as a substitute for the tuber. 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]. Promotions, discounts, and offers available in stores may not be available for online orders. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. A 2012 study published in The Open Nutrition Journal, titled Glycemic index of sweet potato as affected by cooking methods, worked with the popular Beauregard variety, which has a raw GI of 32. You can unsubscribe at any time. 0 g. Trans. 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. Look for frozen sweet potato cubes which are already peeled and diced, making it easy to add to various recipes like soups and stews. The texture is drier, firmer, and starchier, and its concentrated sweetness makes them an ideal ingredient for making desserts. However, more evidence from well-designed trials are needed in order to confirm these findings. The orange fleshed might make the best soups due to their texture. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. SelfDecode is a personalized health report service, Can Vitamins Help to Slow Down Your Heart Rate? But a baked sweet potato also has twice the glycemic index of a raw sweet potato. Peel and cut sweet potatoes into rounds, 1-1.5 thick and toss rounds in the mirin mixture. No matter how you cook a sweet potato, its important to note that there are numerous varieties with different GIs. And unlike white potatoes, they dont contain the dangerous enzyme solanine in their raw state. Texture: Dense, starchy, smooth. The study cited the techniques rapid heating mechanism as being responsible for actually deactivating part of the process that turns starch into sugar. Hannah Sweet Potato Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. Transfer sweet potatoes to serving vessel. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. You need protein to build tissue including bones, muscles and skin. This conversion process begins even before you swallow your food, when an enzyme in your saliva called amylase begins to break down starch. 0.1 g. Polyunsaturated. Fiber is filling, without adding significant calories. Note that each number in parentheses [1, 2, 3, etc.] Staple foods in the diets include whole grains, dried beans and lentils, oatmeal and nuts, seeds, and lots of fresh fruits and vegetables. The Japanese satsuma-imo is my absolute favorite sweet potato. This effect was without adding any exercise. 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. Sweet potatoes with purple flesh are richer in anthocyanins. 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 cooked, Hannah sweet potatoes have a light yellow color. Jasmine received her BS from McGill University and her BEd from Vancouver Island University. The reason we cook them in the first place is to make them easier to digest. When we eat beta-carotene, our body converts it to vitamin A, which is then used to form light detecting receptors in the eye. Below, you can find some of the most famous varieties; Among these sweet potatoes, the most common is probably the orange-fleshed Beauregard. Furthermore, systematic reviews and long-term observational studies demonstrate that these carotenoid compounds may protect against age-related macular degeneration (3, 4). One medium-sized (150g) baked sweet potato (without added fat and including the peel) provides 142 calories, 3.2g of protein, Chan School of Public Health. 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. The USDA Packaged 365 Everyday Value products that are labeled gluten-free are third-party certified. Interesting findings suggest that moderate consumption of sweet potato and sweet potato leaves may improve blood sugar regulation in type-2 diabetes. But there's actually something you can do about it, and it involves your microwave. 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. The table below summarizes the amounts of these compounds in white sweet potato in comparison to the common orange-fleshed variety [1]: BCE = -carotene equivalent, QE = quercetin equivalent, GAE = gallic acid equivalent. This variety is less sweet than the traditional orange-fleshed sweet potato, but could be highly beneficial. In this section, we will examine some of these possible benefits in more detail. Yams have a rougher brown exterior, while sweet potatoes have a smoother skin. 16.3g carbohydrates. It is also worth noting that eating dietary fat alongside a carbohydrate source can help to slow digestion and lower the glycemic index. The extract had no effect on triglycerides, however. As an example; sugars and refined carbohydrates quickly break down into glucose. Flavor: Subtly sweet, nutty, rich. 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. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. and youll have baked sweet potatoes in a little over 45 minutes. These fat-soluble antioxidant carotenoids. 72 mg. Potassium. Those taking a lower dose experienced a slight improvement [5]. 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]. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. They are a good source of folate, niacin, iron, magnesium, phosphorus, copper, and manganese. Offers are specific to store listed above and limited to in-store. 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. However, the study didnt take into account whether people ate regular potatoes or sweet potatoes ( 4, 19 ). However, the studies listed below should not be interpreted as supportive of any health benefit. So the next time you make sweet potatoes, try keeping the skin on. 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. Our goal is to not have a single piece of inaccurate information on this website. They may both be called potatoes, but sweet and regular white potatoes are not related. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. It was also found that 3 servings per week of potatoes increased the risk of developing diabetes, depending on how they were prepared. Thats a big increase in carbs and sugars. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. Protein: 4 g. Nutrition facts Carbs. Carbs help fuel your brain, nervous system, cells and heart. You can eat sweet potatoes whole or peeled and the leaves of the plant are edible, too. Beta-carotene You're one step away from building your shopping list.Log in to get started. It has a thin, brown outer skin with bright-coloured flesh most commonly orange, but other varieties include white, purple or yellow. One large sweet potato (baked) offers the following nutrition profile. Required fields are marked *. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Baked Sweet Potato Nutrition Facts . The sweet potatoes were baked in a conventional oven for 60-90 minutes at 180-220C which is much longer than they would be microwaved or steamed. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. is a clickable link to peer-reviewed scientific studies. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Most people dont eat sweet potatoes in the same over-sized quantities as they do white potatoes, which is perhaps why research studies havent found sweet potatoes to be a major culprit for weight gain and diabetes. Web67kcal / 285kj. Conversely, the microwave exposed the food to heat for the shortest amount of time and increased the sweet potatos GI the least. Nutrition Advance provides evidence-based food and nutrition articles. To be specific; sweet potatoes are a tuber, which is a type of root vegetable. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.
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