Purple potatoes are a tasty way to add a pop of color to your plate while enjoying a serving of health benefits.Purple potatoes have a nutrient content similar to that of other varieties of potatoes in the Solanum tuberosum family, though their mineral content can vary depending on the soil in which they were grown ( 1 , 2, 3).A 3.5-ounce (100-gram) serving of cooked potato with the skin provides ( 4 ): Calories: 87.20 grams Fiber: 3.3 grams.less than 1 gram Manganese: 6% of the Daily Value (DV).In addition, a serving of potatoes provides 3 grams of fiber, from both the flesh and skin, and they’re naturally low in sodium (3, 4 ).summary All potatoes, including purple potatoes, are quite nutritious and provide a range of nutrients in both their skin and flesh.While all potato varieties impact blood sugar levels because of their carbohydrate content, purple potatoes may exert less of an effect than other types due to their high concentration of polyphenol plant compounds.While the starch in purple potatoes increases blood sugar, it does so to less of an extent than the starch in yellow or white varieties.In addition to their high anthocyanin content, purple potatoes pack other antioxidants common to all types of potatoes, including ( 9 ): vitamin C.May improve your blood pressure Eating purple potatoes may promote blood vessel and blood pressure health.This may partly be due to their higher potassium content, as this nutrient helps reduce blood pressure, but their antioxidant content likely plays a role, too.summary Purple potatoes have been found to improve blood pressure.summary Some of the compounds in purple potatoes may slow the growth of — or even kill — certain cancer cells.For example, a 3.5-ounce (100-gram) potato with the skin cooked in the microwave contains 3.3 grams of fiber, while a potato of the same size boiled without the skin has 1.8 grams ( 16 ).Part of the starch in purple (and all) potatoes is a type of fiber called resistant starch.To reap the greatest fiber benefits, eat them with the skin on and cook them ahead of time, eating them chilled, such as in a salad.summary Boil, mash, or roast purple potatoes just like you would any other light-fleshed variety. .
Health Benefits of Purple Potatoes
The pigment produces red, blue and violet foods, depending on the type of anthocyanin (there are hundreds).The high antioxidant content in these pigmented potatoes fights inflammation and helps slash heart disease and cancer risk.They are packed with fiber, vitamin C and potassium, which can help with weight loss, immunity and heart health.A 2015 study found that red- and purple-fleshed potatoes average 16 to 57 mg of anthocyanins per 100 g, and other research says their antioxidant power is comparable to that of Brussels sprouts or spinach.A 2015 study in the Journal of Biology, Agriculture and Healthcare investigated how purple potato extract (180 mL daily) compared with a common blood pressure medication called captopril.To take it a step further, a study in Plant Foods for Human Nutrition sought to find out how eating whole purple potatoes influenced arterial stiffness, which can lead to high blood pressure and heart disease.The extract researchers created from the potatoes had high levels of anti-inflammatory compounds that also could inhibit future inflammation development.However, a recent study in Food Chemistry followed 17 healthy men to see how purple potato extract impacted the inflammation that can happen after a large, high-carb meal.The type of antioxidants and anti-inflammatory compounds in purple potatoes have been found to stunt cancer cell growth.Additionally, a 2018 study found promising results for purple potatoes' anthocyanins targeting and suppressing bladder cancer cells.Though potatoes are no substitute for treatment, their powerful antioxidant compounds do show potential to help prevent and stall the development of several kinds of cancer cells. .
Purple Power: 7 Benefits of Purple Potatoes
Like other members of the potato family (Solanum tuberosum), they come from a tuber plant native to the Andes mountain region in South America.Purple potatoes are a tasty way to add a pop of color to your plate while enjoying a serving of health benefits.In addition, a serving of potatoes provides 3 grams of fiber, from both the flesh and skin, and they're naturally low in sodium.These compounds may decrease the absorption of starches in the intestines, therefore minimizing purple potato's impact on blood sugar levels.Antioxidants are plant compounds that can protect your cells from the damaging effects of oxidative stress.A higher anthocyanin intake is linked to several benefits, including healthier cholesterol levels, improved vision and eye health, and a reduced risk of heart disease, certain cancers, and diabetes.In contrast, eating a similar amount of refined potato starch in the form of biscuits caused a decrease.Summary Eating purple potatoes can boost your antioxidant intake and reduce inflammation.They're especially rich in anthocyanins, which are antioxidant compounds linked to improved eye and heart health, as well as a lower risk of chronic disease.Having stiff arteries increases your risk of heart attack or stroke, as your 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.In fact, the polyphenol compounds in purple potatoes and many other foods work to reduce blood pressure in a way similar to that of some types of blood-pressure-lowering medications known as angiotensin-converting-enzyme (ACE) inhibitors.The current research is limited to lab studies, so it's unknown whether adding purple potatoes to your diet affects cancer risk.Can Help Fill Your Fiber Gap Most people don't meet the Dietary Guidelines for Americans' recommendation to consume 14 grams of fiber per 1,000 calories, but adding a few servings of purple potatoes to your diet each week can help fill the gap.Substituting them for a lighter flesh potato is a great way to add more color and interest to your meals — after all, you really do eat with your eyes.Use them 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.Then drain and toss them with thinly sliced onions, a handful of fresh minced herbs, and some Dijon-vinaigrette dressing.They don't take any additional time to cook and add interest and a bright pop of color to your meals.Many of their health benefits, including those related to blood pressure and cancer protection, stem from their content of anthocyanins — important antioxidants that are abundant in these colorful potatoes. .
5 Ways Purple Potatoes Benefit Health and Help Prevent Heart
Scroll to the foot of this post for 5 health benefits of purple potatoes, varieties to grow in your kitchen garden, and recipes featuring these delicious tubers.Colorado State University says of purple potatoes, “the same pigments that give red wine and blueberries their potential health benefits, burgundy-hued spuds can boast a whopping three times the polyphenols of the regular white kind.”.A study in the Journal of Agricultural and Food Technology found that by “adding a 140g serving [about 1/2 cup] of purple potatoes twice a day to the diet of overweight, middle-aged subjects caused their blood pressure to drop almost five points within just a month – despite the fact that almost 80% of them were already on antihypotensive drugs.These potatoes added 280 calories to their daily diet, but the subjects in this trial didn’t gain weight either,” reports the Guardian.A recent New York Times bestselling book, “The Blue Zones Solution,” studied people who live in Okinawa, a group of islands south of Japan and north of Taiwan.“For almost a thousand years,” author Dan Buettner tells us, “this Pacific archipelago has maintained a reputation for nurturing extreme longevity.During the first third of their lives, roughly before 1940, the vast majority of the calories they consumed — more than 60 percent — came from one food: the imo, or Okinawan sweet potato.A purple or yellow variety related to our orange sweet potato, the imo came here from the Americas about 400 years ago and took well to Okinawan soils.While more research is needed, there is a growing body of scientific evidence that suggests exciting health benefits of purple potatoes, specifically in the area of stroke and heart disease.Studies show, “that people who ate plain purple potatoes cooked in the microwave twice a day for a month lowered their blood pressure by 3%-4% without gaining weight.”.Anthocyanin pigments have long been part of folk medicine used as remedies for liver dysfunction and hypertension, and also helping reduce the risks of eye diseases and infections.“Roasting garlic and thyme in olive oil infuses them with a heady flavor that makes a luxurious addition to these mashed potatoes.You can make the elements in advance, wrap the unfilled potato halves and the filling separately, and then assemble and broil right before serving.Lots of people like the bite of blue-veined Gorgonzola cheese, but if you’re not the biggest fan (like me), you can substitute feta.” Recipe courtesy of “Eating in Color” by Frances Largemen-Roth. .
Purple Potatoes Lower Blood Pressure
A new study shows that people who ate plain purple potatoes cooked in the microwave twice a day for a month lowered their blood pressure by 3%-4% without gaining weight.In reality, when prepared without frying and served without butter, margarine, or sour cream, one potato has only 110 calories and dozens of healthful phytochemicals and vitamins,” researcher Joe Vinson, PhD, of the University of Scranton, in Pennsylvania, says in a news release. .
Purple Potatoes Lower Blood Pressure in Overweight People
When overweight people included two servings of purple potatoes a day in their diet for a month, they not only reduced their blood pressure, they also didn't gain weight in the process, a small study shows. .
Mashed Purple Potatoes
Mashed purple potatoes are delicious, creamy but are visually appealing as well.Honestly, I don’t think you can ever comprehend the types of vegetables, that are naturally available for us all over the world.Mind it, and purple potatoes are naturally occurring kind.This pigment or chemical is quite important in giving the purple potatoes, not just the color but health benefits as well.In fact, in the ancient South American lands, these were called the food of the gods.The regular purple potato is a bit low in starch and can be flaky and dry.Because of this versatility, we have shared both sweet and savory mashed purple potatoes recipes with you.· We all know that purple potatoes get their color from a chemical called anthocyanin.· Because it is high in potassium, eating purple potatoes is good for blood pressure.As a result, it protects the heart against diseases like high blood pressure, which can lead to serious consequences.You can cook mashed purple potatoes two ways, i.e., the savory and sweet.Step 1: Start by washing and scrubbing the purple potatoes to get rid of dirt and debris.Step 2: Place the diced potato pieces in the saucepan, and pour water.Place the saucepan on medium heat and let the potatoes boil for 15 minutes or until they are tender.Step 4: Add vegan butter, coconut milk, cinnamon, maple syrup, and salt.Tips and tricks for perfect Mashed Purple Potatoes.Although making mashed purple potatoes is pretty straightforward and easy, here are a few things you need to keep in mind:.· Because purple potatoes come from the ground, be prepared for a lot of scrubbing.· Make sure you cut the potatoes into equal pieces so that they cook evenly.· You can use organic coconut sugar instead of maple syrup for the sweet mashed potato recipe.If you enjoyed this post and would love to see more, join me on Youtube, Instagram, Facebook & Twitter.Join our Facebook groups, sharing lots of delicious vegan and gluten-free recipes, health tips, etc., from our members. .
Why are Purple Potatoes Purple? Ways To Prepare Purple Potatoes
Have you noticed purple potatoes at the grocery store and wondered how they get their color or what they taste like?Here are the answers to the most commonly asked questions we get about this brightly colored veggie.Natural pigments and flavonoids give these potatoes their vibrant color.They are similar in taste to a regular russet potato.If your retailer does not currently offer them, you should ask the store management or customer service department to bring them in for you.Most grocery stores are happy to stock the items their customers want.Fingerling Potatoes with Herb Vinaigrette from Kroger.For ten years she sold fresh produce to over 300 grocery stores throughout the United States, and today she is fully focused on working with the produce supply chain, media, and government to increase fresh produce access & consumption in the US and around the globe. .
Roasted Purple Potatoes
Purple potatoes don’t just look incredible, they are also highly nutritious and a wonderful addition to any meal.This post takes you through a super simple recipe using less than 5 ingredients to make delicious rosemary garlic whole roasted purple potatoes.Nutritionally speaking, purple potatoes are fairly similar to your regular spuds.Furthermore, purple potatoes also boast some fairly impressive health benefits.This is great for strengthening bones, preserving calcium stores, preventing muscle loss, lowering blood pressure, and decreasing the risk of stroke.Anthocyanins are also liked with improved eye health, reduced risk of heart disease, and healthier cholesterol levels.With a medium-starchy texture, these potatoes work well in recipes that require them to hold their shape, as well as mashed, etc.Drain the boiled potatoes, dry thoroughly, and then place them in an oven-safe dish or baking sheet.To prepare the ‘marinade’, grate or finely chop the garlic and mix it with the olive oil, pepper, and salt.I love to serve mine alongside Lemon & Dill Oven Baked Salmon (immune boosting).Other delicious options include parmesan, a herb blend, swapping rosemary sprigs for parsley or thyme, etc.You just need to reduce the oil and follow the guide with the machine for the perfect ‘roast potato’ temperature.You can also make some purple sweet potato powder to use in your smoothies, bakes, and cakes. .