Purple potatoes contain a variety of vitamins and minerals. They may also provide certain health benefits, such as moderating blood sugar levels, lowering blood pressure, and improving digestion due to their fiber content.
These potatoes have a blue-purple to almost black outer skin and an inner flesh that’s brilliant purple, even after cooking.
Some common varieties include Purple Peruvian, Purple Majesty, All Blue, Congo, Adirondack Blue, Purple Fiesta, and Vitelotte. They have a denser texture and slightly nuttier, earthier flavor than white potatoes.
Purple potatoes are a tasty way to add a pop of color to your plate while enjoying a serving of health benefits.
Like other types of potatoes, purple potatoes contain a variety of nutrients and can be a healthful addition to your diet.
Potatoes contain a moderate amount of protein for a vegetable, and they also provide:
Potatoes are also naturally low in sodium.
There is a misconception that all of the nutrients in potatoes are found in their skin. In fact, more than half of their nutrients are found in their flesh.
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The glycemic index is a measure of the extent to which a food raises your blood sugar. Though all potato varieties impact blood sugar levels because of their carbohydrate content, purple potatoes may have less of an effect than other types due to their lower glycemix index and higher concentration of polyphenol plant compounds.
These compounds may decrease the absorption of starches in the intestines, therefore minimizing the impact of purple potatoes on blood sugar levels.
Another small study from 2019 involving healthy men also found that purple potato extract helped lower postprandial glycemia (blood sugar levels after eating).
Like other colorful fruits and vegetables, the bright color of purple potatoes is a sign that they’re high in antioxidants.
Antioxidants are plant compounds that can protect your cells from the damaging effects of oxidative stress, which refers to an imbalance of antioxidants and free radicals in the body.
Purple potatoes are especially rich in polyphenol antioxidants called anthocyanins, the same type of antioxidant found in blueberries and blackberries.
A higher anthocyanin intake may be associated with a variety of health benefits, including:
- better cholesterol levels
- lower risk of heart disease
- anti-cancer activity
- reduced obesity and diabetes risk
In addition to their high anthocyanin content, purple potatoes contain other antioxidants common to all types of potatoes, including:
- vitamin C
- carotenoid compounds
- selenium
- tyrosine
- other polyphenolic compounds
Eating purple potatoes may help promote blood vessel health and better blood pressure. This may partly be due to their high potassium content, as this nutrient
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In addition, some research suggests that eating purple potatoes may reduce arterial stiffness. Having stiff arteries can increase the risk of heart attack or stroke, as the blood vessels can’t dilate as easily in response to changes in blood pressure.
In general, eating more polyphenol-rich foods, including those that contain anthocyanins like purple potatoes, may help relax and strengthen your blood vessels.
A few lab studies have indicated that some of the compounds in purple potatoes, such as their antioxidants, may help prevent or fight cancer, including colon and breast cancer. A 2018 study also suggests that the anthocyanins in purple potatoes may also have an antitumor effect in bladder cancer cells.
It’s important to note that the research thus far has been mostly limited to human cancer cells treated in a lab and cancers in lab rats. More studies are necessary to determine whether antioxidants in purple potatoes and other foods could help people with cancer.
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Dietary fiber helps keep you feeling full, prevents constipation, stabilizes blood sugar, and helps maintain healthy cholesterol levels.
The fiber content of potatoes varies slightly depending on the cooking method, but mostly depending on whether you eat the skin — the skin contains approximately half of the total fiber content.
You can use purple potatoes similarly to how you’d use white, yellow, or red varieties. They’re a great way to add more color and interest to your meals — after all, you really do eat with your eyes.
They can also help you “eat the rainbow.” This strategy of filling your plate with many different colors — including purple, dark green, red, and orange — is meant to be an easier way to consume many different nutrients across various food groups, particularly fruits and vegetables.
You can use purple potatoes to make mashed or baked potatoes and add your favorite toppings for a side dish that everyone will want to try.
If you like them crispy like fries, slice them into wedges, toss them with olive oil, minced garlic, and rosemary, and roast them at 400°F (204°C) for about 20 minutes or until they’re tender.
You can also use them to make potato salad. Leave the skins on, cut them into chunks, and boil them until they’re tender. Then drain and toss them with thinly sliced onions, a handful of fresh minced herbs, and some Dijon-vinaigrette dressing. Chill them in the refrigerator and serve them cold.
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Purple potatoes are a healthful and colorful member of the potato family that may be a great addition to your eating plan.
You can prepare them similarly to how you would prepare white or yellow flesh potatoes, but if you swap them in, you may reap quite a few health benefits.
Compared with regular potatoes, they have a lower glycemic index and may be better for your blood sugar. They can also provide several vitamins and minerals and help you get the fiber you need for better digestion.