Sweet Potatoes 101: Nutrition Facts and Health Benefits But a baked sweet potato also has twice the glycemic index of a raw sweet potato. This may lead you to eat fewer calories, which could lead to weight loss. Some of the more unique (to the Western world) varieties include the purple-fleshed Okinawan and the white sweet potato. The starch in sweet potatoes is a complex carbohydrate. 0.3g. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. However, the study didnt take into account whether people ate regular potatoes or sweet potatoes ( 4, 19 ). The texture is drier, firmer, and starchier, and its concentrated sweetness makes them an ideal ingredient for making desserts. In addition, there was a decrease in insulin resistance. 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. White sweet potato is a safe and nutritious edible tuber that can be part of a healthy diet. You can even make them into chips or fries. See our website terms and conditions for more information. 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. Even baked sweet potatoes still have a lower GI than a lot of other foods we consider to be healthy, such as instant oatmeal, brown rice, watermelon or rice milk. Through their nutritional values and characteristics, sweet potatoes offer several potential health benefits. 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. 2,000 calories a day is used for general nutrition advice. Furthermore, the results were statistically significant, but not dramatic. The glycemic index is a system designed to rank foods based on the impact they have on blood-sugar levels. According to the 2016 findings, if you want sweet potatoes with the lowest GI, you should basically do anything but bake them. Vegan foods are those without animal products, including meat, poultry, seafood, dairy, eggs and honey. 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. Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [3, 10]. Furthermore, systematic reviews and long-term observational studies demonstrate that these carotenoid compounds may protect against age-related macular degeneration (3, 4). But you can eat raw sweet potatoes in small quantities without much trouble. When insulin-resistant rats were fed white-skinned sweet potatoes, blood sugar decreased [6]. And theyre still seriously good for you in so many other ways. But why? Sweet Sweet Potato Nutrition Facts Serving Size 1 5" long Amount Per Serving Calories 112 % Daily Values* Total Fat 0.06g 0% Saturated Fat 0.023g 0% Trans Fat - Polyunsaturated Fat 0.018g Monounsaturated Fat 0.001g Cholesterol 0mg 0% Sodium 72mg 3% Total Carbohydrate 26.16g 10% Dietary Fiber 3.9g 14% Sugars 5.43g Protein 2.04g Calories: 162. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. The GI of a peeled sweet potato, boiled, is low at 46. What are anthocyanins and why are purple foods so healthy? The Engine 2 lifestyle centers on whole, nutritious, plant-based foods and eliminates all animal products, processed and refined foods. Find calories, carbs, and nutritional contents for Sweet Potato Hannah and over 2,000,000 Read more: Sweet Potatoes and Weight Loss. 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. Fat: 0 g. . Organic products have been certified by accredited Organic-certifying agencies. Potatoes provide many vitamins and minerals, including vitamin C, vitamin B6, and potassium. 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. Sweet Potato This is because vitamin A is important for maintaining the integrity of the mucous membranes in the respiratory system and gut. You need protein to build tissue including bones, muscles and skin. 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]. 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. The earlier study found that cooking a sweet potato approximately doubles the GI. However, they do contain compounds called oxalates, which bind calcium and other minerals. Pre-bagged sweet potatoes may be a better buy than individual pieces. 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. 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]. Studies also show that carotenoid compounds, such as lutein and zeaxanthin, can help to protect our visual health. 280mg potassium. 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 One medium-sized (150g) baked sweet potato (without added fat and including the peel) provides 142 calories, 3.2g of protein, Although white-skinned sweet potatoes are available in supermarkets, this variety is much less common than the orange varietal. 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. The main components are Starch. The reason we cook them in the first place is to make them easier to digest. 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. So the next time you make sweet potatoes, try keeping the skin on. On the whole, sweet potatoes are an excellent addition to a balanced diet and appear to be safe for most people, with very few reported cases of allergy. Flavor-wise, its like dessert and a savory casserole got married and had a baby. Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. high in vitamins A and C, fiber, potassium and iron. 0.9g protein. If in doubt or you have concerns regarding your diet and health condition, refer to your GP or registered dietician. Cooking Treatment Effects On Sugar Profiles And Sweetness of Eleven-Released Sweet Potato Varieties, published in the Journal of Food Processing & Technology, found that the GI for a raw sweet potato started at 15 and that baking increased it the most (33), microwaving the least (18), and steaming came in somewhere in the middle. 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This article provides a complete guide to sweet potatoes, their nutrition profile, potential health benefits, and more. A follow up of the same study found that the sweet potato extract improved insulin sensitivity [4]. Protein: 4 g. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. 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. A low GI is defined as 55 and under, intermediate is 56 to 69, and high is 70 and above. Hannah Sweet Potato, 1 lg. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. 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). And this year, we have planted Japanese sweet potatoes, Hannah yams & orange sweet potatoes. They have a nutty flavor reminiscent of roasted chestnuts. According to Livestrong.com, the orange sweet potatoes are called "moist-fleshed" and the yellow are "dry-fleshed." WebSweet Potato Hannah calories, carbs & nutrition facts | MyFitnessPal | MyFitnessPal. We do not aim to diagnose, treat, cure or prevent any illness or disease. 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. 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. Talk to your doctor about better-studied alternatives for these health goals. Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. Sweet potatoes with purple flesh are richer in anthocyanins. 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. 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. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. 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. Hannah Sweet Potato Calories, Carbs & Nutrition Facts 0.3 g. Saturated. There is no evidence of significant adverse effects from eating white sweet potato or taking its extract. Find Hannah Sweet Potato Calories & Nutrition Facts hannah sweet potatoe Calories and Nutritional Information Fat: 0 g. . All of our content is written by scientists and people with a strong science background. Transfer sweet potatoes to serving vessel. Look for frozen sweet potato cubes which are already peeled and diced, making it easy to add to various recipes like soups and stews. Fiber is filling, without adding significant calories. 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). 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. There is no safe and effective dose of white sweet potato extract because no sufficiently powered study has been conducted to find one for any medical purpose. 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]. Cooking does it, too. WebPotassium Fiber Sweet Potatoes and Health Sweet potatoes with orange flesh are richest in beta-carotene. British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council. 0 g. Trans. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? WebHannah Sweet Potato. Using oven mitts, carefully remove hot skillet from oven. Vitamin A is known to help prevent dry eyes and night blindness. When cooked, Hannah sweet potatoes have a light yellow color. Dairy-free products do not contain ingredients such as milk, butter, cheese, sour cream, yogurt, whey, casein, ghee and lactose. Furthermore, individuals with existing kidney problems sometimes follow low-oxalate diets (29, 30). However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition. 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. As a result, we do not digest it (19). guide to 50+ of the most common vegetable options. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Vitamin A also helps reduce the risk of eye infections. This dish has an amazing aroma and serves 4. Potential Health Benefits (Possibly Effective), Potential Health Benefits (Insufficient Evidence), Roasted White Sweet Potatoes With Mirin and Honey. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Serving Size: 1 cup (150g) Calories: 116 Fat: 0.14g Carbohydrates: 26g (3.2g fiber) Protein: 3% Vitamin A: 0%* Vitamin C: 50%* Calcium: 2%* Iron: 6%* Potassium: Compared to carbohydrate-based staple foods such as wheat, rice, and regular potatoes, sweet potatoes have a much lower glycemic index. 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. That said, the mechanisms of their action are not fully understood, and sufficient human trials to conclusively support their benefits are currently lacking. Required fields are marked *. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. Sweet potato is an excellent source of vitamin C, vitamin A, and potassium. 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. We promise not to spam you. Harvard T.H. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. Hannah Sweet Potato This vitamin A provision of sweet potatoes comes from the substantial amount of carotenoids (34592 IU) they contain. Oxalate is an anti-nutrient that can (in excess) play a causational role in kidney stones. However, carbohydrate foods with intact cell walls (and fiber) digest at a slower rate, thereby not causing the same spikes in blood sugar (7, 8). This effect was without adding any exercise. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Actual product packaging and materials may contain more and/or different information than shown on our website. Studies evaluating the specific health benefits of white sweet potatoes are lacking; most data are of the benefits that are common to all sweet potatoes. One large sweet potato (baked) offers the following nutrition profile. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. 16.3g carbohydrates. How does this food fit into your daily goals? 0.3/67g left. But your body isnt the only thing that converts starch to sugar. Pour sauce over sweet potatoes, season with salt, and enjoy. If you have existing kidney stones or are at high risk of developing them, you should minimise your consumption of high-oxalate foods. 1 Calories : 162 Fat : 0.1g Sodium : Transfer sweet potatoes to a bowl, cover, and let sit for 5 minutes. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Orange vs. White Sweet Potatoes Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. Image Credit: Wako Megumi/iStock/GettyImages Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. In this study, boiled sweet potatoes had GI values as low as 41. and youll have baked sweet potatoes in a little over 45 minutes. And unlike white potatoes, they dont contain the dangerous enzyme solanine in their raw state. 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. In general, low-oxalate diets tend to contain fewer than 50 mg of oxalate per day (32). Another important consideration is the cooking process. That said, one potential issue is the oxalate content. In other words; resistant starch resists digestion in the small intestine and ferments in the large intestine. Hannah Sweet Potatoes Information, Recipes and Facts - Specialty Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Hannah Sweet Potato Read more: Can Vitamins Help to Slow Down Your Heart Rate? Our goal is to not have a single piece of inaccurate information on this website. One large 4-year study in nearly 200,000 U.S. health professionals associated increased potato intake with greater weight gain. Over the last 15 years, she has been a contributing author to a number of nutritional and cookery publications, including BBC Good Food. Researchers treated rat wounds with a cream that contained white sweet potato. It is the gold standard potato in the United States. Nutritional Facts for Japanese Sweet Potato | livestrong This delicious dish is flexible and serves 4. Sweet potatoes are a significant source of vitamin A. They are a good source of folate, niacin, iron, magnesium, phosphorus, copper, and manganese. The glycemic index of sweet potato depends on the cooking method. 3012 mcg carotenes. These fat-soluble antioxidant carotenoids. White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). But orange sweet potatoes live up to their namethey have a robust, sweet flavor that will probably never mimic the taste of classic French fries. Carbs are important for the production of energy needed for metabolic and physical processes. Align your health hacks with your genes for optimal health & cognitive function. One large sweet potato (baked) offers the following nutrition profile. Adding a little bit of butter on top of sweet potato can help in this regard, and it improves the taste too (14). Calories: 162. That means foods with a high GI are also way more likely to make you hangry. Sweet potatoes with purple flesh are richer in anthocyanins. Conversely, the microwave exposed the food to heat for the shortest amount of time and increased the sweet potatos GI the least. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health. Hannahs are dense, firm, and creamy, and much less prone to becoming waterlogged than orange sweet potatoes. SelfDecode does not treat, diagnose or cure any conditions, She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). You can eat sweet potatoes whole or peeled and the leaves of the plant are edible, too. The study cited the techniques rapid heating mechanism as being responsible for actually deactivating part of the process that turns starch into sugar. For this reason, they tend to cause more significant blood glucose spikes when we eat them (5, 6). Your email address will not be published. This article was last reviewed on 31 August 2021 by Kerry Torrens. 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. Interested in trying our FREE 7-day healthy diet plan? Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. Japanese sweet potatoes have sweeter-tasting and softer flesh than most yams. Boiled, mashed, or baked potatoes increased diabetes risk by 51%, while French fries increased the risk by 54% ( 4, 19 ). 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. Kerry Torrens BSc. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Despite their name, sweet potatoes bear no relation to regular potatoes, and they are part of a different botanical family. On this topic, research shows that increasing dietary potassium intake reduces systolic and diastolic blood pressure (16, 17). Different varieties of sweet potatoes For carbohydrate foods, the presence of fiber is vital because it helps to improve the blood glucose response to that food. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. 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. Sweet Potato Hannah calories, carbs & nutrition facts A single large sweet potato offers 855 mg of potassium, which is equal to 24% of the daily value. Choose the type of message you'd like to post, Nicola Shubrook Registered nutritionist, Try our app for ad-free recipe inspiration download now, eating a healthy diet can reduce the risk of cancer, antioxidants in the peel of sweet potatoes, protective effect on the digestive system, Sweet potato, coconut & lemongrass soup with coriander sambal, Sweet potato dhal with curried vegetables, Spiced chicken, spinach & sweet potato stew. Orange sweet potatoes Orange sweet potatoes are the most common type found in U.S. supermarkets. This is important for night vision and maintaining the health of the eye. The Japanese satsuma-imo is my absolute favorite sweet potato. As health journalist Max Lugavere explains in his book Genius Foods, our bodies can turn starch into sugar molecules with ridiculous ease. We believe that the most accurate information is found directly in the scientific source. Among these polyphenols, sweet potatoes are particularly rich in chlorogenic acid (24). WebHannah Sweet Potato Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. but is for informational and educational purposes alone. Generally, weight gain occurs when you eat more calories than your body uses. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. This potential benefit has only been demonstrated in one relatively small human study so far. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. 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