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]. Hannahs are dense, firm, and creamy, and much less prone to becoming waterlogged than orange sweet potatoes. On the positive side, sweet potatoes are one of the best dietary sources of these compounds (2). When boiled, sweet potatoes are a low glycemic index (GI) food, meaning they wont spike your blood sugar as much as regular potatoes, according to research published in the Journal of Nutrition and Metabolism. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. 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. Web1 to 10 of 1000 for hannah sweet potatoe Sweet Tamale with Fruit Per 1 tamale - Calories: 98kcal | Fat: 4.17g | Carbs: 15.25g | Protein: 0.95g Other sizes: 1 oz - 57kcal , 100 g - Add. This is because vitamin A is important for maintaining the integrity of the mucous membranes in the respiratory system and gut. 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. The Whole Foods Diet is a real foods, plant-based diets created by Whole Foods Market co-founder and CEO, John Mackey, along with Dr. Alona Pulde and Dr. Matthew Lederman. Pour sauce over sweet potatoes, season with salt, and enjoy. 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. You are also agreeing to our Terms of Service and Privacy Policy. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Prices and availability are subject to change without notice. 5 Benefits of Lotus Root (and Nutrition Facts), Kelp Seaweed: Nutrition Facts, Health Benefits, and Concerns. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. The Engine 2 lifestyle centers on whole, nutritious, plant-based foods and eliminates all animal products, processed and refined foods. Sweet potatoes come in a variety of colours, shapes and sizes. SelfDecode is a personalized health report service, The nutrition facts for raw and baked sweet potatoes can be vastly different. The following nutrition information is provided by the USDA. 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. Vegan foods are those without animal products, including meat, poultry, seafood, dairy, eggs and honey. Interestingly, a recent study showed that the way we cook sweet potatoes has a significant impact on the glycemic index value. Sweet Potato Nutrition Facts and Health Benefits The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato and a slightly less sweet flavor. And theyre still seriously good for you in so many other ways. 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. Foodie Fitness - Food and Fitness | Best Food and Fitness Blog 2023 This article was last reviewed on 31 August 2021 by Kerry Torrens. Polyphenols are thought to hold benefits for human health, and observational studies link the compounds to a lowered risk of cancer and other chronic diseases (26, 27, 28). and youll have baked sweet potatoes in a little over 45 minutes. The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. Click here and choose between our meat eaters, vegetarian or vegan meal plans. located in the retina of your eye, have been shown to prevent or delay the progression of chronic eye diseases such as age related macular degeneration and cataracts, according to American Optometric Association. Sweet potatoes with purple flesh are richer in anthocyanins. One large sweet potato (baked) offers the following nutrition profile. All trademarks, copyright and other forms of intellectual property are property of their respective owners. 2g. Some of the more unique (to the Western world) varieties include the purple-fleshed Okinawan and the white sweet potato. Image Credit: Wako Megumi/iStock/GettyImages Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. While the white sweet potato does not boast as many nutrients as the orange sweet potato, it is still a healthier option than starchy potatoes. These tubers are enjoyable to eat, and they offer great versatility too; you can bake, fry, mash, or steam them. Hannah Sweet Potatoes Information, Recipes and Facts - Specialty 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. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. 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. 6.7g sugar. Take a look at our infographic to find out what counts towards your five-a-day. 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 % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Interested in trying our FREE 7-day healthy diet plan? Hannah Sweet Potato Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. They have a slight nuttiness, and take well to steaming or roasting in cubes alongside other root vegetables. In this section, we will examine some of these possible benefits in more detail. Protein: 4 g. 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. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Other starchy vegetables you can eat in moderation include peas and corn. which enables users to obtain detailed information and reports based on their genome. White sweet potato is a safe and nutritious edible tuber that can be part of a healthy diet. Hannah Sweet Potatoes Information, Recipes and Facts - Specialty guide to 50+ of the most common vegetable options. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health. Japanese sweet potato contains 30 milligrams of tryptophan. Furthermore, individuals with existing kidney problems sometimes follow low-oxalate diets (29, 30). . In contrast, GI values for roasted sweet potatoes were as high as 93 (13). Dont run off, however, and eat a bunch of sweet potatoes raw. high in vitamins A and C, fiber, potassium and iron. This vitamin A provision of sweet potatoes comes from the substantial amount of carotenoids (34592 IU) they contain. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. But a baked sweet potato has a GI of 94. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. . This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. To get the most nutrition from your sweet potatoes, dont peel simply scrub well before cooking. 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 All of our content is written by scientists and people with a strong science background. Too many oxalates in the diet may cause kidney stones. White sweet potato extract (Caiapo) is readily available online and in supermarkets [12, 13]. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. However, more evidence from well-designed trials are needed in order to confirm these findings. When insulin-resistant rats were fed white-skinned sweet potatoes, triglyceride levels decreased [6]. Required fields are marked *. 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. They have a nutty flavor reminiscent of roasted chestnuts. 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. 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. Hannah Sweet Potato In the case of tubers like potatoes and sweet potatoes, we often overlook their incredible potential to convert from starch to sugar. Flavor-wise, its like dessert and a savory casserole got married and had a baby. 5 Benefits of White Sweet Potato + Nutrition Facts & Recipes Raw vs. Cooked Vegetables: Which Are Better For You? WebSweet Potato Hannah calories, carbs & nutrition facts | MyFitnessPal | MyFitnessPal. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. The longer a sweet potato is exposed to heat, the study found, the more its GI is likely to increase. Nutrition Facts. Over the last 15 years, she has been a contributing author to a number of nutritional and cookery publications, including BBC Good Food. As shown in the table, sweet potatoes are primarily a source of starchy carbohydrate. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. WebHannah Sweet Potato Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. All sweet potatoes belong to the Convolvulaceae family of plants, more commonly known as bindweed or morning glory.. No clinical evidence supports the use of white sweet potato for any of the conditions listed in this section. 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. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. A glycemic index (GI) is a way of ranking carbohydrate-containing foods according to their immediate effects on blood sugar levels. Track macros, calories, and more with MyFitnessPal. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. SelfDecode does not treat, diagnose or cure any conditions, Carbs: 37 g. . 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. The USDA Your email address will not be published. Beauregard. Macular degeneration is a degenerative eye disease that can lead to progressively worsening vision. The source for all nutrition data is the NCC Food and Nutrient Database. Another animal study found that a protein isolated from white-skinned sweet potatoes (arabinogalactan-protein) improved insulin resistance in diabetic mice [7]. Heres the laypersons explanation: Heat breaks down the starch in sweet potatoes in a way that allows your body to easily convert that starch into sugar, which spikes your blood sugar levels. Sweet Potato A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Fat. Cholesterol 300 mg. --/300mg left. Weight gain Weight gain may be a goal for if you are underweight or aiming to build muscle or you may be trying to avoid it if youre already at or above a healthy weight for you. 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. The yellow fleshed would be good, more interesting substitutes for white potatoes with a steak or fish meal. Beta-carotene and anthocyanins are naturally occurring plant phyto chemicals that give vegetables their bright colors. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. A study conducted in 2016 subjected 11 types of sweet potatoes to three different cooking methods baking, microwaving and steaming to determine each methods effect on the foods glycemic index. 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. 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. Choose small to medium-size firm sweet potatoes with smooth skin and no bruises or cracks. 438 mg. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Potential Health Benefits (Possibly Effective), Potential Health Benefits (Insufficient Evidence), Roasted White Sweet Potatoes With Mirin and Honey. Japanese sweet potatoes are also known as Satsuma-imo. They are botanically classified as Ipomoea batatas (from morning glory family), which includes many different varieties of sweet potatoes grown in Japan. The more cooking and processing the potato goes through, the higher the glycemic index. This potential benefit has only been demonstrated in one relatively small human study so far. This may lead you to eat fewer calories, which could lead to weight loss. 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. They may both be called potatoes, but sweet and regular white potatoes are not related.