Purple potatoes are not just pretty on the outside; they’re packed with nutrients, including vitamins and antioxidants that make them a great addition to your diet. Keep reading to learn why you should eat more purple potatoes.
What Are Purple Potatoes?
Purple potatoes are an unusual but delicious nightshade vegetable with striking paint-like purple color and a unique yet delightful taste.
The vibrant hue comes from anthocyanin, a flavonoid pigment responsible for the purple, blue, and red hues in vegetables and fruits.
Purple potatoes are considered luxury potatoes and can cost more than other types of potatoes, but they are worth it.
They are generally high in antioxidants, which make them good for your health. They are also believed to have anti-inflammatory properties, which can help reduce pain and inflammation.
See, Purple Fruits and Benefits Of Sweet Potatoes
Purple Potato Nutrition
Besides being a great source of antioxidants, half a cup (75 milligrams) of purple potato can provide approximately:
- Calories: 52.5
- Carbohydrates: 12 grams
- Protein: 1.4 grams
- Fat: 0.1 gram
- Fiber: 1.3 grams
- Vitamin C: 6.5 milligrams, or 11 percent of the daily requirement
- Potassium:341 milligrams, or 10 percent of the daily requirement
- Vitamin B6: 0.1 milligrams, or 6 percent of the daily requirement
- Phosphorus: 45.7 milligrams, or 5 percent of the daily requirement
- Copper: 0.1 milligrams, or 5 percent of the daily requirement
- Manganese: 0.1 milligrams, or 5 percent of the daily requirement
- Thiamine: 0.1 milligrams, or 4 percent of the daily requirement
- Niacin: 0.9 milligrams, or 4 percent of the daily requirement
- Magnesium: 16.5 milligrams, or 4 percent of the daily requirement
Surprising Health Benefits Of Purple Potatoes
Purple potatoes are high in antioxidants, fiber, vitamins, and minerals which can provide numerous health benefits. Here are just a few:
Promotes Better Blood Sugar Regulation
Purple potatoes are a great way to promote blood sugar regulation. They are high in fiber, which can help keep blood sugar levels in check.
Additionally, purple potatoes contain anthocyanins, which have been shown to have antioxidant properties. These properties can help fight inflammation and reduce the risk of developing diabetes or its related complications.
While the glycemic index of purple potato (77) may be considered high, pairing them with a protein and fat has been shown to be effective on blood sugar.
Also, purple potatoes are high in polyphenol compounds which have been shown to lower the absorption of carbohydrates in the intestines.
Fights Cancer
Purple potatoes are an excellent source of the antioxidant anthocyanin, which has been found to have several cancer-fighting properties.
Anthocyanins can help protect cells against the damaging effects of free radicals that can cause damage leading to cancer.
In one study, consuming purple potatoes for 10 weeks reduced the level of DNA damage among those who consumed them.
Another study found that anthocyanins can slow down tumor growth or cause cancer cells to die off through apoptosis while leaving healthy cells intact. In the study, cells that were treated with a purple potato extract resulted in a slow growth and even cell death.
These antioxidants may also be effective at suppressing inflammation, which is linked with an increased risk for many cancers.
Additionally, anthocyanins can increase glutathione levels in cells. Glutathione is another powerful antioxidant that strengthens the immune system, promotes tissue repair, and protects the body against damage.
Improved Cardiovascular Health
Research has found that polyphenols present in these brightly-colored fruits and vegetables may help reduce bad cholesterol levels and help maintain healthy blood sugar levels. As a result, including purple potatoes in your diet can have significant benefits for those living with type 2 diabetes or heart disease.
Additionally, the anthocyanin antioxidants in purple potato can help reduce oxidative stress and inflammation in the body, improving cardiovascular health.
Studies have also shown that consuming anthocyanins can prevent damage to blood vessels that pump blood to the heart.
While eating purple potatoes is not a cure-all for heart disease, it can be a simple way to add some color to your plate and give your body a fighting chance against an ailment that impacts so many people.
Lowers Blood Pressure
High blood pressure is a serious health condition that can lead to many health issues. It can damage blood vessels, increase the risk of heart attack, and cause strokes. If left uncontrolled, high blood pressure can even lead to death.
If you’re looking for a way to lower your blood pressure, you might want to try eating purple potatoes. Researchers at the University of Illinois found that people who ate the purple potatoes had significantly lower blood pressure levels than those who didn’t. The potatoes are high in potassium, which helps to regulate blood pressure.
Also, the anthocyanin found in purple potatoes can help prevent hypertension or high blood pressure by limiting the amount of sodium in the body. Plus, they contain vitamin C and polyphenols, which helps with blood vessel health.
Promotes Strong Bones
Purple potatoes are a great way to add nutrient-dense food to your diet that can help strengthen your bones. They are packed with vitamin C, which is essential for the production of collagen, an important component in bone health.
They also contain other essential minerals, such as potassium and magnesium, which help to keep bones healthy. In addition to being a great source of antioxidants, which help to prevent cell damage and promote the growth of healthy cells.
Maintains A Strong Immune System
Purple potatoes are a great source of vitamin C, which is important for strengthening the immune system. They also contain several other nutrients, including potassium, magnesium, and vitamin B6. These nutrients help to fight off infections and boost the immune system.
In addition, they contain flavonoids, which help fight against inflammation and cell damage and improve the overall health of the immune system.
Improved Eye Health
Eating purple potatoes is one of the most natural ways to improve eyesight. Purple potatoes are high in antioxidants, which help to protect the eyes from damage.
Also, purple potatoes contain high levels of lutein and zeaxanthin, both of which are important antioxidants for eye health. Lutein and zeaxanthin help protect the eyes from sun damage and can help improve vision in people who have difficulty seeing.
One study found that people who ate purple potatoes had a 24% reduction in the risk of developing age-related macular degeneration (AMD). This is a serious eye disease that can cause blindness.
Reduces Inflammation
Inflammation is the body’s response to injury or infection. When the body detects an injury or infection, it releases chemicals that help the body fight back. However, if the inflammation becomes chronic without intervention, it may cause cell and tissue damage and increase the risk of various conditions like arthritis, heart disease, and diabetes.
Purple potatoes are a great way to reduce inflammation in the body. They are high in antioxidants and vitamins, which help to fight against inflammation.
Improved Skin Health
Purple potatoes are a great way to promote skin health. They are high in antioxidants, which help protect the skin from sun damage and other environmental factors.
Additionally, they are a good source of Vitamins C and A, both of which are essential for healthy skin.
Purple potatoes can also fight inflammation which helps improve various skin conditions, including acne, eczema, and psoriasis.
Overall, regular consumption of this potato can improve the look and feel of your skin while fighting premature signs of aging like wrinkles, fine lines, and age spots.
Prevents Blood Clots From Forming
Blood clots are small pieces of blood that form in the veins when the blood is not moving as it should. When the clots are large enough, they can block blood flow and cause serious complications, including heart attack, stroke, and even death.
They can also travel to the lungs and obstruct breathing. While most blood clots occur in the legs, they can also form in other body parts, including the lungs and the brain.
Blood clots are a common complication in pregnancy, hormone replacement therapy or birth control pills, obesity, cigarette smoking, sedentary lifestyle, and conditions that disrupt normal coagulation processes.
Fortunately, blood clots can be prevented by regularly consuming purple potatoes. They contain chlorogenic acid, which has been shown to disintegrate blood clots and disrupt enzymatic processes that lead to clot formation.
In one study, chlorogenic acid was shown to slow the formation of blood clots, making it a potential remedy for fighting and preventing blood clots.
How To Add Purple Potato In The Diet
Purple potatoes are a delicious and nutritious addition to any meal. Here are five easy steps to cooking a purple potato:
Baking
- Preheat the oven to 400 degrees F.
- Wash the purple potatoes and scrub them clean with a brush.
- Cut the potatoes into about 1-inch cubes.
- Toss the potatoes with olive oil, and salt.
- Spread the potatoes on a baking sheet and bake for 30 minutes, or until they are soft when pierced with a fork.
Purple Potato Soup
Purple potatoes make a rich and hearty soup that is perfect for cold winter days.
Cut your potatoes, onion, and garlic into small pieces so that they cook quickly and evenly. Put them into a pot or saucepan with broth or water. Bring them to boil, then let them simmer until fully cooked or until a fork can go through easily.
Once the potatoes are cooked through, add salt, and cumin to taste. Stir until everything is mixed in well. Serve the soup warm and enjoy!
Mashed Purple Potato Pancakes
These pancakes are perfect for a quick and easy breakfast or snack. Simply mix together half a cup mashed purple potato, half a cup plain gluten-free baking flour, 1 teaspoon baking powder, a cup of plant milk, a pinch of salt, and some olive oil.
Heat a pan over medium heat and pour a portion of pancake batter.
Once bubbles form on the surface and the edges look dry (about 2-3 minutes), flip and let it cook for another 2-3 minutes. Repeat for the remaining batter.
Top the pancakes to your liking and enjoy
Purple Potato Salad
For those looking for an easy potato salad recipe, this is your new go-to. Simply chop up the potatoes and boil them in salted water.
When cooked, drain any extra water, add diced spring onions, tomatoes, and olive oil, and mix well. Top with celery and parsley for that perfect crunch. For additional flavor, add any spices of your choice.
Mashed Purple Potato
Purple mashed potatoes are a delicious, healthy alternative to mashed white or red potatoes. Their deep purple hue is complemented by the flavor of fresh rosemary, garlic, and cayenne flakes.
Risks And Side Effects
Purple potatoes are a great alternative to white potatoes because they contain more fiber and antioxidants. However, there are some potential side effects to consider.
For instance, purple potatoes are high in calories. So if you’re trying to cut down on your calorie intake, be aware that too much of these potatoes will have a negative impact on your blood sugar levels.
Purple potatoes are also high in glycemic index (GI). This means that they will cause your blood sugar to spike quickly after eating them.
That being said, moderate consumption combined with other nutrients like protein and healthy fats has been shown to improve blood glucose levels and fight diabetes. So the key is in pairing them properly and controlling your portions overall.
Final Thoughts
Purple potato is a root vegetable that is purple in color.
They are high in anthocyanin antioxidants, a key nutrient behind most of its benefits. They are also a good source of beneficial nutrients like vitamin C, B6, and potassium.
These potatoes can help lower blood pressure, fight cancer, maintain healthy vision, reduce inflammation, regulate blood sugar levels, enhance skin health, promote strong bones, and generally enhance mental and physical health.
So whether you’re looking to stay healthy or are just trying to get more fiber in your diet, eating purple potatoes can be a great way to do both.
However, overconsumption can increase your calorie intake, especially if you are on a low-calorie diet.
So always eat them in moderation and pair them with appropriate foods to ensure you reap all the benefits without compromising your weight or glucose regulation.
Other Purple Potato Recipes
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