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 ( 11). In addition, some studies suggest that compared with eating white potatoes, eating purple potatoes may reduce arterial stiffness. 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.Ī small 4-week study in people with high blood pressure found that eating six to eight purple potatoes twice daily reduced systolic and diastolic blood pressure (the top and bottom numbers of a reading) by 3.5% and 4.3%, respectively ( 9). 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.Įating purple potatoes may promote blood vessel and blood pressure health. summaryĮating purple potatoes can boost your antioxidant intake and reduce inflammation. In contrast, eating a similar amount of refined potato starch in the form of biscuits caused a decrease ( 9).Īnother study in men who ate 5.3 ounces (150 grams) of different colored potatoes each day for 6 weeks observed that the purple potato group had lower levels of inflammatory markers and markers of DNA damage, compared with the white potato group ( 10). polyphenolic compounds like caffeic acid, scopolin, chlorogenic acid, and ferulic acidĪ small study in eight people found that loading up on one meal of whole purple potatoes increased their blood and urine antioxidant levels.In addition to their high anthocyanin content, purple potatoes pack other antioxidants common to all types of potatoes, including ( 9): They’re the same type of antioxidant found in blueberries and blackberries ( 3, 7, 8).Ī 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 ( 7, 8). Purple potatoes are especially rich in polyphenol antioxidants called anthocyanins. In fact, they have two to three times more antioxidant activity than white or yellow potatoes ( 7).Īntioxidants are plant compounds that can protect your cells from the damaging effects of oxidative stress. Like other colorful fruits and vegetables, purple potatoes’ bright color is a telltale sign that they’re high in antioxidants. 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. summaryĮating purple potatoes instead of white potatoes is a good move when watching your blood sugar. These compounds may decrease the absorption of starches in the intestines, therefore minimizing purple potato’s impact on blood sugar levels ( 5).Īn animal study observed similar results, finding that feeding purple potato extract to rats resulted in better glucose tolerance and improved short and long-term blood sugar levels ( 6). 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. It ranges from 0 to 100, and a GI greater than 70 is considered high.Ī comparison study in humans found that purple potatoes have a GI of 77, yellow potatoes have a GI of 81, and white potatoes have a GI of 93 ( 5). The glycemic index (GI) is a measure of the extent to which a food raises your blood sugar. They’re especially rich in minerals and boast more potassium than a banana. 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).Īll potatoes, including purple potatoes, are quite nutritious and provide a range of nutrients in both their skin and flesh. Interestingly, potatoes have more potassium than bananas. In fact, more than half of their nutrients are found in their flesh ( 3).Ī 3.5-ounce (100-gram) serving of cooked potato with the skin provides ( 4): There is a misconception that all of the nutrients in potatoes are found in their skin. 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). Potatoes often get a bad rap because of their high starch content, but they contain many other important nutrients and can be a very healthy addition to your diet ( 1).
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