Purple potatoes are a nutritious choice that can help manage blood sugar levels and blood pressure, while also offering potential cancer-fighting properties. These vibrant tubers are the striking jewels of the potato aisle, attracting attention with their unique appearance. Like their relatives in the potato family (Solanum tuberosum), purple potatoes originate from tuber plants native to the breathtaking Andes region of South America. Sporting a captivating blue-purple to nearly black skin, their inner flesh retains a vivid purple hue even after cooking. Popular varieties include Purple Peruvian, Purple Majesty, All Blue, Congo, Adirondack Blue, Purple Fiesta, and Vitelotte, each bringing its own unique flavor profile. Compared to white potatoes, purple potatoes boast a denser texture and a slightly nuttier, earthier taste, making them a delightful addition to any meal. Not only do they provide aesthetic appeal, but they also come packed with an array of health benefits. Here are seven surprising advantages of incorporating purple potatoes into your diet.

1. Exceptionally Nutritious

Potatoes have often been unfairly criticized due to their high starch levels; however, they are packed with essential nutrients that make them a valuable addition to a balanced diet. Among the various types, purple potatoes possess a nutrient profile comparable to that of other members of the Solanum tuberosum family, although the mineral content can differ based on the soil conditions in which they are cultivated. A common myth suggests that most nutrients in potatoes reside in their skin. In reality, over fifty percent of their nutritional value is contained within the flesh itself.

A standard serving of cooked potato with the skin, weighing approximately 100 grams, provides the following nutritional benefits:

• Calories: 87
• Protein: 2 grams
• Carbohydrates: 20 grams
• Dietary Fiber: 3.3 grams
• Fat: less than 1 gram
• Manganese: 6% of the Daily Value (DV)
• Copper: 21% of the DV
• Iron: 2% of the DV
• Potassium: 8% of the DV
• Vitamin B6: 18% of the DV
• Vitamin C: 14% of the DV

Interestingly, potatoes hold a higher potassium content than bananas. Additionally, a serving delivers 3 grams of fiber from both the flesh and skin while being naturally low in sodium. All varieties of potatoes, including the vibrant purple potatoes, are incredibly nutritious, offering a diverse array of vitamins and minerals in both their skin and flesh. They stand out for their mineral richness, particularly in potassium, surpassing even that found in bananas.

2. Beneficial for Blood Sugar Regulation

The glycemic index (GI) serves as an essential metric that indicates how much a specific food can elevate your blood sugar levels. This index operates on a scale from 0 to 100, where a GI above 70 is categorized as high. In a comparative study conducted on humans, it was noted that purple potatoes have a GI of 77, whereas yellow potatoes register a GI of 81, and white potatoes record a GI of 93. Although all varieties of potatoes influence blood sugar due to their carbohydrate content, purple potatoes may have a comparatively milder effect owing to their rich abundance of polyphenolic plant compounds. These beneficial compounds are known to reduce the absorption of starches in the intestines, thus lessening the impact of purple potatoes on blood sugar levels. Moreover, an animal study corroborated these findings, revealing that the administration of purple potato extract to rats led to enhanced glucose tolerance and more stable blood sugar levels, both in the short and long term. Opting for purple potatoes over white ones is a wise choice for those mindful of their blood sugar. While the starch content in purple potatoes does raise blood sugar, it does so to a lesser degree compared to the starch found in yellow or white varieties.

3. Rich in Antioxidants

Just like other vibrantly colored fruits and vegetables, the vivid hue of purple potatoes is a clear indication of their high antioxidant content. In fact, these unique potatoes boast antioxidant activity that is two to three times greater than that of their white or yellow counterparts. Antioxidants are vital plant compounds that help shield your cells from the harmful effects of oxidative stress. Purple potatoes are particularly abundant in a class of polyphenol antioxidants known as anthocyanins. These are the same powerful antioxidants found in berries such as blueberries and blackberries. Consuming a higher amount of anthocyanins is associated with numerous health benefits, including improved cholesterol levels, enhanced vision and eye health, as well as a lowered risk of heart disease, certain types of cancer, and diabetes.

Beyond their impressive anthocyanin levels, purple potatoes also contain a variety of other antioxidants that are common across all potato varieties, such as:

• vitamin C
• carotenoid compounds
• selenium
• tyrosine
• polyphenolic compounds such as caffeic acid, scopolin, chlorogenic acid, and ferulic acid

A small-scale study involving eight participants revealed that a single meal featuring whole purple potatoes significantly raised their blood and urine antioxidant levels. Conversely, consuming an equivalent amount of refined potato starch in the form of biscuits led to a reduction in these levels. Another study involving men who consumed 150 grams (approximately 5.3 ounces) of various colored potatoes daily for six weeks found that the group eating purple potatoes exhibited lower inflammatory markers and reduced DNA damage compared to those eating white potatoes. Incorporating purple potatoes into your diet can enhance your antioxidant intake and help alleviate inflammation. Their high anthocyanin content contributes to better eye and heart health, as well as a diminished risk of chronic diseases.

4. May enhance your blood pressure regulation

Incorporating purple potatoes (aalo bhindi) into your diet may positively influence the health of your blood vessels and aid in maintaining optimal blood pressure levels. This beneficial effect can be attributed in part to their elevated potassium content, a vital nutrient known for its role in lowering blood pressure, while their rich supply of antioxidants likely contributes as well.

A brief study conducted over four weeks involving individuals with elevated blood pressure demonstrated that consuming six to eight purple potatoes twice daily resulted in a decrease of approximately 3.5% in systolic pressure and 4.3% in diastolic pressure (the upper and lower values in blood pressure readings). Moreover, research indicates that purple potatoes may lead to lower arterial stiffness compared to white potatoes. Stiff arteries can raise the likelihood of heart attacks or strokes as they impede the vessels' ability to expand in response to varying blood pressure levels.

Generally, increasing your intake of foods rich in polyphenols, particularly those containing anthocyanins such as purple potatoes, may facilitate the relaxation and fortification of your blood vessels. Interestingly, the polyphenolic compounds found in purple potatoes, along with various other foods, function to lower blood pressure in a manner similar to certain categories of antihypertensive medications known as angiotensin-converting enzyme (ACE) inhibitors. It's clear that purple potatoes have the potential to enhance blood pressure health, likely due to their antioxidant polyphenolic compounds that mimic the action of some blood-pressure-lowering drugs.

5. May Lower Your Cancer Risk

Recent laboratory investigations have suggested that specific compounds found in purple potatoes (known as shakarkandi in India), particularly their robust antioxidants, could potentially aid in the prevention or treatment of certain types of cancer, such as colon and breast cancer. For instance, one particular study revealed that cancer cells exposed to purple potato extract exhibited a slower growth rate. In some instances, this extract was even able to induce cell death in cancerous tissues. However, it is crucial to emphasize that the current body of research is primarily confined to laboratory settings, focusing on cancer cells in vitro and studies conducted on lab rats. As such, it remains uncertain whether the consumption of purple potatoes would yield similar benefits in humans.

Some compounds present in purple potatoes have demonstrated the potential to inhibit the growth of, or even eradicate, specific cancer cells. Nevertheless, since the existing research is limited to experimental studies, it is still unclear if incorporating purple potatoes into your diet can significantly influence cancer risk.

6. Can help bridge your fiber gap

Many individuals struggle to meet the recommendations set by dietary guidelines, which suggest consuming 14 grams of fiber for every 1,000 calories. However, incorporating a few servings of purple potatoes (shakarkandi) into your weekly meals can significantly address this deficiency. Dietary fiber plays a crucial role in promoting satiety, preventing constipation, regulating blood sugar levels, and supporting healthy cholesterol levels. The fiber content in potatoes can slightly differ based on their cooking method, but it is primarily influenced by whether the skin is consumed.

For instance, a 3.5-ounce (100-gram) purple potato cooked in the microwave with its skin has about 3.3 grams of fiber, whereas a potato of the same weight, boiled without its skin, contains 1.8 grams. A portion of the starch found in purple potatoes, as well as other varieties, includes a specific type of fiber known as resistant starch. This type of starch is not easily digested in the gastrointestinal tract; instead, it is fermented by the bacteria in the large intestine. This fermentation process leads to the production of beneficial compounds called short-chain fatty acids, which are instrumental in enhancing gut health. The amount of resistant starch in potatoes can also vary based on cooking techniques, though the color of the potato does not significantly impact the levels. Cooking potatoes and then allowing them to cool, without reheating, yields the highest levels of resistant starch.

By adding purple potatoes to your diet, you can boost your fiber intake while also incorporating gut-friendly resistant starch. To maximize the fiber benefits, it's advisable to consume them with the skin and prepare them in advance, enjoying them chilled in dishes like salads.

7. Elevate Your Plate with Color

Purple potatoes can be utilized in much the same way as their white, yellow, or red counterparts. By swapping them out for a lighter-fleshed potato, you can infuse your dishes with vibrant hues and visual appeal—after all, we truly eat with our eyes. These striking tubers are perfect for crafting creamy mashed potatoes or fluffy baked varieties, enhanced with your favorite toppings, making a side dish that everyone will be eager to sample.

If you prefer a crispy texture akin to fries, simply slice the potatoes into wedges, coat them with olive oil, minced garlic, and fresh rosemary, and roast at 200°C (400°F) for approximately 20 minutes or until they're tender. This method not only creates a delicious snack but also highlights the unique flavor of purple potatoes.

To take advantage of their beneficial resistant starch, consider preparing a delightful potato salad using purple potatoes. Keep the skins intact, cut the potatoes into chunks, and boil them until tender. After draining, mix them with thinly sliced onions, a handful of fresh herbs, and a drizzle of Dijon vinaigrette. Let the salad chill in the refrigerator, then serve it cold for a refreshing side dish. You can boil, mash, or roast purple potatoes just like any other light-fleshed variety—there’s no need for extra cooking time. They add not only a unique flavor but also a stunning burst of color to enhance your culinary creations.

The Bottom Line

Purple potatoes, known for their vibrant hue, are not just visually appealing but also a nutritious addition to your diet. These tubers can be prepared in much the same way as their white or yellow counterparts, but incorporating them into your meals might offer a range of health advantages. When compared to conventional potatoes, purple potatoes boast a lower glycemic index, which may provide better management of blood sugar levels. This is particularly beneficial for individuals monitoring their glycemic response. Furthermore, the health benefits associated with these potatoes, such as potential support for blood pressure regulation and cancer prevention, are largely attributed to their rich content of anthocyanins. These potent antioxidants are plentiful in these colorful tubers and play a crucial role in promoting overall health. So, the next time you visit your local grocery store or farmer's market, keep an eye out for this distinctive variety of potato and consider adding it to your culinary repertoire.