Let’s be honest, when you sot a vibrant purple potato on your plate, you might do a double-take. They’re eye-catching, unique, and honestly kind of fun! But these colorful spuds aren’t just here to look good, they’re packing some serious health benefits too. Let’s explore some of the health benefits of purple potatoes.
What Makes Purple Potatoes Healthy?
Purple potatoes get their rich color from natural compounds called anthocynanins (a type of antioxidant) (1). These are the same antioxidants found in foods like blueberries, blackberries, and red cabbage. Not only do they make your plant gorgeous, they’re also known for being little warriors in the fight against inflammation and chronic disease.
Fun Fact: compared to yellow potatoes, purple varieties can contain up to 10 times more antioxidants! (3)
Purple Potatoes Have Antioxidants
Inside your body, everyday processes like digestion and exercise create something called free radicals, unstable little molecules that can damage cells if they build up, a bit like “rust” inside the body (1). Over time, the buildup of too many of these radicals can contribute to aging, inflammation, and disease (1, 2). Here’s where antioxidants come in, they act like defenders, neutralizing free radicals before they cause damage. Think of them like fire extinguishers, putting out small sparks before they turn into bigger problems (1, 2). While all potatoes contain beneficial nutrients, purple potatoes definitely stand out for their extra dose of these tiny defenders.
Purple Potatoes Support Heart Health
Your heart loves a little color on the plate, especially the deep purple of these antioxidant-containing spuds. Those purple-inducing anthocyanins have been linked to impressive heart perks including blood pressure stability and improved artery flexibility, meaning blood can flow more freely, easing strain on the heart (1,2). Pair that with the potassium content of these little tubers and you’ve got a simple, tasty way to give your heart a boost! Learn about more ways Little Potatoes can support heart health here.
Purple Potatoes Support Your Gut Microbiome
Canadian research has found links between purple potato consumption and improved gut health. Here’s how: the anthocyanins in purple potatoes act like prebiotics, helping to feed the good bacteria in your gut. This can support immunity, and help to strengthen your intestinal lining! (1) All from a veggie that fits into the palm of your hand.
How Many Purple Potatoes Do I Need to Experience the Health Benefits?
Everyone’s nutrition needs are different, but here’s some good news: Canadian research suggests you don’t need a mountain of purple potatoes to see the health benefits of purple potatoes. In fact, positive effects have been observed with as little as three little purple potatoes per week, about 75 grams! (1).
A little, delicious addition a few times a week can make a colorful impact on your plate and your health. So next time you’re planning a meal, let a pop of purple steal the show. Your taste buds, your heart, and even your gut will thank you!
How Do I Cook Purple Potatoes?
Purple potatoes cook just like any other Little Potato! If you want to try some easy recipes, start with these Barbecue Potatoes with Lime, Chili, and Yogurt. Want to add a citrusy twist to your regular roasted potatoes? Try these Roasted Potatoes with a Twist. If you’re looking for a full meal with lots of veggies and a bit of spice, try our Sweet and Spicy Chicken with Honey Roasted Potatoes.
Frequently Asked Questions
Are purple potatoes healthier than white potatoes?
While all potatoes are nutritious, the main advantage of purple potatoes is their anthocyanins, a powerful antioxidant. This gives them an extra edge in fighting inflammation and protecting cells.
Do you have to eat the skin of a purple potato?
Yes, you should! A significant portion of the fiber and nutrients, including the beneficial anthocyanins, are found in the skin of the potato.
How do you cook purple potatoes?
You can cook them just like any other potato! They are fantastic for roasting, mashing, grilling, or adding to salads. Their vibrant color holds up well during cooking, making your dishes visually stunning.
References
- Agriculture and Agri-Food Canada. (2024). Purple power: Pigmented potatoes may help reduce inflammation and improve gut health. Government of Canada. https://agriculture.canada.ca/en/science/story-agricultural-science/scientific-achievements-agriculture/purple-power-pigmented-potatoes-may-help-reduce-inflammation-and-improve-gut-health
- Lal, M. K., Luthra, S. K., Paul, V., Singh, M. P., Raigond, P., Singh, B., & Pandey, R. (2021). Purple potato and its health benefits. Indian Food Industry Magazine, 36(6), 20–28.
- Pęksa, A., Kita, A., Kułakowska, K., Aniołowska, M., Hamouz, K., & Nemś, A. (2013). The quality of protein of coloured fleshed potatoes. Food Chemistry, 141(3), 2960–2966. https://doi.org/10.1016/j.foodchem.2013.05.120
Disclaimer: This blog is for general information only and is not meant to be a substitute for personalized nutrition advice.
