purple potatoes vs white potatoes

They have a taste very similar to the more common orange sweet potatoes but are generally believed to have more potent antioxidant properties. Eating purple potatoes may promote blood vessel and blood pressure health. “Ketchup contains high fructose corn syrup, which has been linked to causing attention deficit disorder, obesity, heart disease and cancer,” Friedman says. 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. Potatoes 101: Nutrition Facts and Health Effects, 7 Health and Nutrition Benefits of Potatoes, 7 Benefits of Purple Yam (Ube), and How It Differs from Taro. At the time, potatoes were the ideal food — they provided protein, vitamins and complex carbohydrates. Also, much of the nutritional value of the red potato is found in its skin, so never peel them. There are also varieties of sweet potato with white, yellow, purple, and even red flesh. Russet? "Purple Viking" produces large, round potatoes with moist, firm flesh. 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). , which was utterly devastating. The purple is due to anthocyanins — primarily peonidins and cyanidins — that have important antioxidant and anti-inflammatory properties. Some of the most popular cultivars of purple potatoes include the blue Congo potato, the “all blue”, lavender , blue cloud, and purple Peruvian fingerling. Here are the answers to the most commonly asked questions we get about this brightly colored veggie. “What makes them different than the orange-colored sweet potatoes are two genes — IbMYB1 and IbMYB2 — that get activated to produce the pigments responsible for the rich purple tones of the flesh. Niacin also helps lower LDL cholesterol — i.e., ‘bad cholesterol’ — and supports healthy skin and nerves.”, “When it comes to the mineral potassium, which is vital for heart, nerve and muscle control, most people think of a banana as the go-to — actually, a banana only contains 422 milligrams of potassium, compared to a red potato, which contains a whopping 1,670 milligrams of potassium,” Friedman continues. Japanese sweet potatoes are called Satsumaimo (さつまいも, サツマイモ). The ensuing events have come to be known as The Great Famine, which was utterly devastating. Adding purple potatoes to your diet can help increase your fiber intake and add some gut-healthy resistant starch to your diet. “New potatoes offer some vitamins andÂ, minerals, however, because they haven’t fully matured, new potatoes have lessÂ, nutritional value than their fully-grown counterparts.”, A traditional homemade serving of mashed potatoes can contain 237 calories or more when they’re prepared with butter and whole milk,” Friedman says. 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. They have a denser texture and slightly nuttier, earthier flavor than white potatoes. Instead, substitute them in recipes that call for Yukon Gold potatoes. They're earthy and slightly nutty, with an almost buttery aftertaste. • Russet potatoes—also called old potatoes, baking potatoes, or Idaho potatoes (if they were grown in Idaho)—have an oblong, elliptical shape, and a rough, netted, brown skin with numerous eyes and white flesh. Eating purple potatoes instead of white potatoes is a good move when watching your blood sugar. Purple potatoes bring the color that (obviously) white potatoes lack and a fluffiness that waxy red potatoes can’t match. In fact, they have two to three times more antioxidant activity than white or yellow potatoes (7). “Increased potassium intake allows the body to excrete more sodium through the urine, which may help lower blood pressure. It’s the same chemical that gives the carrot an orange color. The flesh of white potatoes is smooth and pure white. While very similar to their white grocery store counterparts, these potatoes exhibit a beautiful purple colored skin and flesh. Compared with regular potatoes, they have a lower glycemic index and may be better for your blood sugar. The one significant difference between purple potatoes and Russet potatoes is the antioxidant content; purple potatoes contain 4 times as many antioxidants as Russet potatoes! “Russets are also a good source of iron, which supports healthy blood, and magnesium, which is needed for heart, nerve and immune system function.”, However, the way you eat your russet potatoes can really change up how healthy they are. It’s St. Patrick’s Day, which means a tide of green-clad frat bros have probably already kicked down your front door and puked in your shoes. Sweet potatoes contain fiber, antioxidants, vitamins, and minerals, making them a healthy addition to any diet. That said: “The carbohydrate or starchy part of this potato also ranks high on the glycemic index — that means it enters the bloodstream faster, which is a plus if you’re an endurance athlete, . Each of these varieties fit into one of seven potato type categories: russet, red, white, yellow, blue/purple, fingerling and petite. This makes it ideal for baking, mashing, pan frying and doing pretty much anything else that you might do with a standard potato. An 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). But that doesn’t mean you have to go purple all the time. 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. Resistant starch is highest when potatoes are cooked and then chilled, but not reheated (3). In fact, purple potatoes contain four times as many antioxidants as russet potatoes.”, “They also may help to lower the potential health risk posed by heavy metals and free radicals,” Friedman continues. “If you top a baked russet potato with butter, sour cream and bacon bits, it can quickly become an artery-clogging monstrosity,” Friedman says. They also offer these 7 health and nutrition benefits. “They’re high in quercetin, a flavonoid with powerful, anti-cancer and anti-inflammatory properties, . “Purple potatoes have been found to, in test-tube studies, including bladder, colon, stomach and breast cancer. One large baked sweet potato (180 g) contains a whopping 692% of your RDI of vitamin A. Studies have suggested that they're also good for lowering blood pressure. Nutritionally the orange sweet potato is loaded with beta carotene. Then, instead of butter, you can give your mashed potatoes some zest by using, and seasonings, like chives, paprika, garlic or thyme. What are the nutritional benefits of potatoes, and are they all the same? This article reviews the main differences between sweet and regular potatoes and provides…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. Sweet and regular potatoes are incredibly popular tubers. It just means it provides moreenergy than a white one. This article determines…. Leave the skins on, cut them into chunks, and boil them until they’re tender. How Many Types of Potatoes are There? Why Are Tube Sites Suddenly Filled With… Porm? Robert B. January 12, 2019 at 8:47 pm. Where these two differ for the most part is in their phytonutrient profile. Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic … He liked them so much that he began to cultivate them, eventually obtaining a patent and, in 2006, launched them in the commercial market. “Fingerlings are an excellent source of, , which plays an important role in the production of red blood cells, liver detoxification and maintenance of the brain and nervous system. Prepare them baked in their skin for the best nutritional value.”, “Even though they have the word ‘sweet’ in their name, these potatoes are, and won’t spike your blood sugar,” Friedman says. Purple potatoes are packed with antioxidants and phytonutrients which help to … It gets You can use purple potatoes similarly to how you’d use white, yellow, or red varieties. During this fermentation process, compounds known as short-chain fatty acids are produced. • Russet potatoes—also called old potatoes, baking potatoes, or Idaho potatoes (if they were grown in Idaho)—have an oblong, elliptical shape, and a rough, netted, brown skin with numerous eyes and white flesh. All potatoes provide good sources of potassium, and vitamins C and B6. White sweet potatoes, on the other hand, have a lighter, golden-colored skin and white flesh. Another 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). 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). While very similar to their white grocery store counterparts, these potatoes exhibit a beautiful purple colored skin and flesh. Only purple potatoes, potatoes with purple flesh, significantly decreased inflammation. Each of these varieties fit into one of seven potato type categories: russet, red, white, yellow, blue/purple, fingerling and petite. “In fact, their high fiber content actually helps with blood glucose control and weight management.”, “Orange-fleshed sweet potatoes are one of nature’s unsurpassed sources of beta-, carotene, which is needed for healthy skin and mucous membranes, our immuneÂ, system, good eye health and vision,” Friedman continues. The one significant difference between purple potatoes and Russet potatoes is the antioxidant content; purple potatoes contain 4 times as many antioxidants as Russet potatoes ! In fact, take one look at the purple potatoes nutrition profile and it’s easy to see why they’re so great for improving your health. Like other colorful fruits and vegetables, purple potatoes’ bright color is a telltale sign that they’re high in antioxidants. 1) Red Potatoes: “Red potatoes contain the highest levels of vitamins, minerals and healthy phytochemicals,” Friedman explains. This article reviews the benefits of purple…. White Flesh, Purple Skin "Michigan Purple" is a medium-season potato with smooth purple skin and bright white flesh. Purple potatoes are vibrant, versatile and nutritious, making them a must-have for any seasoned spud-lover. The two are commonly confused and mislabeled at the market, so most people in the U.S. have never eaten an actual yam (native to Africa). In contrast, eating a similar amount of refined potato starch in the form of biscuits caused a decrease (9). But since purple sweet potatoes are hard to track down in the States, between the white and orange sweet potatoes, the orange sweet potato wins out. Bolster this Lithuanian cold beet soup by simmering-in some purple majesty potatoes or bring out the hue of a tuna steak by subbing them in for New potatoes in this recipe for Niçoise tuna salad. A 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 what we typically imagine when we think of potatoes.… 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. While a "good" carbohydrate, they can rapidly increase blood sugar levels. What’s the Difference Between Sweet Potatoes and Potatoes? Purple yams, also known as ube, are nutritious root vegetables that may offer several health benefits. is a tradition that continues to this day (gotta love that endless quest for “authenticity!”). Here are 7 surprising health benefits of purple…. Food is fuel and a plain baked potato makes an excellent meal before a challenging workout.”, 7) New Potatoes: New potatoes aren’t really a variety by themselves — they’re simply the baby version of any potato that a farmer grows, Friedman explains. In an eight-year study published in the American Journal of Clinical Nutrition, fried potatoes can actually increase your risk of mortality. 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). All the varieties described below are technically sweet potatoes, though they’re often called yams. Types of Sweet Potatoes. Last medically reviewed on November 20, 2019. Top your mashed potatoes with gravy, and they could easily reach 450 calories.”, However, you can make healthier mashed potatoes at home — if you’re willing to skimp on the butter, that is. Comparing white potatoes with red potatoes and Russet varieties, they have similar nutritional content. Then there’s a chemical in French fries, acrylamide, which has been linked to an increased cancer risk.”, Worse yet, dipping them in ketchup only adds fuel to the unhealthy fire. Resistant starch resists digestion in your gastrointestinal tract, but the bacteria in your large intestine ferment it (3). An average-sized potato weighs five ounces (about the size of a computer mouse) and contains 110 calories, two grams of fibre, three grams of protein and no fat. “Sweet potatoes are also high in manganese, which, aids in the formation of connective tissue, bones, blood-clotting factors, and sex hormones. Beta carotene is vitamin A, an antioxidant. “Unfortunately, that’s not true. “Fingerlings are an excellent source of vitamin B6, which plays an important role in the production of red blood cells, liver detoxification and maintenance of the brain and nervous system. Ireland relied on potatoes, and without them, many people were at risk of starvation on top of the loss of their homes and farmland. Part of the starch in purple (and all) potatoes is a type of fiber called resistant starch. Purple Majesty . The ensuing events have come to be known as. At the time, potatoes were the ideal food — they provided protein, vitamins and complex carbohydrates. 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 (12). They have similar benefits, though, and purple potatoes are similar to more familiar white potatoes in nutrition, save for a few important factors. Purple potatoes are not nutritionally like their often demonized cousin, the white potato. There are so many unique varieties of potatoes that you can't get an an average store. How the TikTok Aesthetic Is Changing the Face (And Body) of Porn, The ‘Stonks’ Meme Can Teach You a Lot About the Stock Market, A Dignified Simp Knows the Art of Looking Respectfully, Sorry, but ‘Requiem for a Dream’ Is a Terrible Movie. Don’t be concerned about the higher numberof calories in the purple variety. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but it’s hard to find most of them in the store. Sweet potatoes come in many different colors. Potatoes are types of starchy root vegetables called tubers. Beta carotene is vitamin A, an antioxidant. White potatoes, on the other hand, are smaller and oval shaped, with a smoother more delicate, yellow-white colored skin. Purple Peruvian potatoes have deep purple skin and flesh. Like Yukon golds, these purple or blue-fleshed spuds have a medium starch content, making them equally delicious mashed, roasted, or in … And the same thing was found for oxidation. Roast, fry or sauté them to make sure they keep their purple … 2 years ago. “Increased potassium intake allows the body to excrete more sodium through the urine, which may help lower blood pressure. “These are considered to be part of the sweet potato family, but instead of being orange on the inside, they’re purple,” Friedman explains. When COVID Makes Your B.O. This survival guide is designed to get you through the worst day of the year in as few pieces as possible. White potatoes actually exceed the recommended amino acid levels for lysine, methionine, threonine and tryptophan — amino acids that play a vital role in cellular repair.”, However, white potatoes also have a downside. In the 1700s, potatoes were extensively cultivated in Ireland — many sources even claim that the average Irish peasant consumed about 10 pounds of potatoes each day, which, life goals. Potato chips, often criticized for processing that adds fats and sodium, actually have a lower glycemic index than other forms of potatoes -- at a value of 51. The current research is limited to lab studies, so it’s unknown whether adding purple potatoes to your diet affects cancer risk. Purple or white sweet potatoes may be … In an eight-year study published in the, , fried potatoes can actually increase your risk of mortality. In one study, cancer cells that were treated with purple potato extract grew more slowly. Eric Samuelson. While all potatoes, including purple sweet potatoes, blue potatoes, white potatoes, and yellow potatoes, are high in carbohydrates, they also contain fiber and an array of important vitamins and minerals. All the varieties described below are technically sweet potatoes, though they’re often called yams. It turns out that the purple potato tastes remarkably similar to standard white-fleshed potatoes. Learn more here. 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). “Blend cauliflower with the potatoes to get a buttery, smooth flavor with fewer carbs,” Friedman suggests. is brilliant.”, “sometimes I worry [MEL is] a psy-op meant just for me.”, This site is protected by reCAPTCHA. It has a slightly nutty flavor and a creamier texture when compared to traditional potatoes. Lastly, forego fatty milk and try using healthier cashew milk instead.”, 9) French Fries: “I’ve had many patients who believe that eating French fries is adding a healthy vegetable to their diet,” Friedman says. Since oil-laden fried potatoes aren’t really the best thing for anyone, I’ve long been a fan of oven roasted potatoes. 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. Eating purple potatoes instead of white potatoes is a good move when watching your blood sugar. Russet potatoes are larger and more oblong in shape than white potatoes, and they have a tougher skin, which is also commonly kept for skin-on French fries.”, Russet potatoes are also generally healthier than white potatoes. “Smart and insightful reported features about modern masculinity.”, “@WeAreMel is phenomenal ... the best outlet covering digital culture today.”, “I just laughed out loud for a solid five minutes.”, “The rare men’s magazine that has taken upon itself to investigate masculinity, not enforce it. “The negative aspect of white potatoes is that they’re considered a high-calorie food compared to other staple foods, such as rice and pasta,” Friedman says. Antioxidants are plant compounds that can protect your cells from the damaging effects of oxidative stress. Could be a good idea. “If you love French fries, there’s a healthier way to eat them,” Friedman continues. The Stokes Purple® sweet potato hails from North Carolina. This effect might be related to their polyphenolic antioxidant compounds, which work in a way similar to that of some blood-pressure-lowering medications. “New potatoes get purposely thinned out early in the season in order to make room for the rest of the potatoes to mature.”, “A single cooked new potato contains only 25 calories, and about 85 percent of those calories come from carbohydrates, while nearly 10 percent come from protein and four percent or less from fat,” Friedman continues. ‘Baby God’ Untangles the Disturbing Truth About a Fertility Miracle Worker. In the 1700s, potatoes were extensively cultivated in Ireland — many. “If you’re a steak-and-potato person, russet is your go-to. Purple potatoes are especially rich in polyphenol antioxidants called anthocyanins. One large red potato supplies half of the recommended dietary allowance of vitamin B6, which aids in the metabolism of protein, carbohydrates and lipids and helps in the formation of red blood cells. When it comes to taste, these potatoes tend to be less waxy than regular white potatoes and possess an earthy or nutty flavor, in most cases. Most stores have purple potatoes as a part of their regular ordering. When cooked, russet potatoes have a dry, fluffy, floury texture and a mild, earthy taste. Also, much of the nutritional value of the red potato is found in its skin, so never peel them. Next time you head to the supermarket, see if you can find this unique potato variety and give it a go. Potatoes contain starch. Next time you are at the market buying sweet potatoes, look around and see if you spot something a little different. Here are 16 purple foods that are as nutritious as they…. Use them to make mashed or baked potatoes and add your favorite toppings for a side dish that everyone will want to try. Updated March 30, 2020. “You can also whip potatoes with Greek yogurt to get a creamy consistency. You’re not alone. There are more than 200 varieties of potatoes sold throughout the United States. Though quite the interesting addition to the garden, perceived nutritional blue potato benefits are numerous. Heirloom and hybrid purple potato varieties range from solid purple to a mixture of purple and white. They’re the same type of antioxidant found in blueberries and blackberries (3, 7, 8). Mashed? This mineral also plays a role in fat and, carbohydrate metabolism, calcium absorption, Lastly, a hot tip: “After a strenuous workout at the gym, consume a sweet potato with a little cinnamon on top (. ) Purple potatoes are the brilliantly-colored cousins to the classic brown Russet potato. French fries aren’t only unhealthy —, . Serve them alongside a meat or fish main dish for a wholesome, pretty addition to your meal! 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. We recommend skipping purple potatoes in recipes where the starch content is critical to success, such as potato latkes or gnocchi. Both the purple and orange guys are also very low in fat, helping to keep you slim and trim. Sweet? Those are actually yams! One key point to note: eat purple potatoes with the skins on for maximum benefit! French fries aren’t only unhealthy — they’re potentially deadly. What It’s Like to Pop Your Cherry on Reddit’s ‘Virginity Exchange’, The Sad, Strange Life and Death of Devonte Hart: The Crying Black Boy Who Famously Hugged a Cop, Hasan Piker Can Bro Down and Demolish Capitalism at the Same Time. © 2005-2020 Healthline Media a Red Ventures Company. Most stores have purple potatoes as a part of their regular ordering. This could be because of their high concentration of a phytochemical called chlorogenic acid, which has been linked to a reduced hypertension.”, 4) Russet Potatoes: “Many confuse russet and white potatoes as being the same thing, but they’re quite different,” Friedman emphasizes. Smell Brand-New, With Wasabi and Shots of Vinegar, Teens Show Off Their COVID Symptoms, The Hunt for D.B. Purple potatoes shouldn’t be hard to find in the supermarket. Ireland and the humble potato have a lengthy, tumultuous relationship. What Is Ahegao, the Hentai Face That’s Suddenly Everywhere? The table below contains nutritional information for 100 g of different potato varieties.As you can see, the 4 different types of potato above are very similar nutritionally. He mostly writes about everyone's favorite things: Sex, drugs and food. “Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. Russet potatoes are larger and more oblong in shape than white potatoes, and they have a tougher skin, which is also commonly kept for skin-onÂ, “A fingerling potato is a small, stubby, finger-shaped potato,” Friedman says (hence the name). They have a blue-purple to almost black outer skin and an inner flesh that’s brilliant purple, even after cooking. Mike Sizemore, a sweet potato farmer, received some purple-colored potatoes as a gift from an unidentified woman. "Purple Viking" produces large, round potatoes with moist, firm flesh. Purple sweet potatoes are a type that has a light purple skin and a deep purple flesh. 3) Purple Potatoes: “These are considered to be part of the sweet potato family, but instead of being orange on the inside, they’re purple,” Friedman explains. There is a misconception that all of the nutrients in potatoes are found in their skin. This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.”. Some of the compounds in purple potatoes may slow the growth of — or even kill — certain cancer cells. 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However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white flesh and a crumbly texture. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. Although potatoes have a reputation of causing weight gain, studies show that the type of potato you choose and how the potato is prepared could make a difference.. Using glucose to represent 100 on the glycemic index scale, boiled white potatoes have a glycemic index of 82, instant mashed potatoes have a value of 85, and sweet potatoes a value of 70. The purple majesty gains its royal-tinted flesh from its anthocyanin content, so it’s both aesthetically and antioxidant rich. They are extremely flavorful and perform well when baked, mashed, fried, or roasted, and hold their shape in stews or soup. Do you like to grow potatoes? Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. If you cannot find them in your produce section kindly ask for the produce manager. Lastly, a hot tip: “After a strenuous workout at the gym, consume a sweet potato with a little cinnamon on top (which has anti-inflammatory properties) and your muscles will recover twice as fast,” Friedman suggests. Which is most likely to turn me into a saggy-bellied leprechaun? Violet-hued foods like purple sweet potatoes are rich in antioxidants like anthocyanins, which you won’t find in white potatoes. “Russet potatoes offer a higher fiber content than white potatoes, which helps improve gut health,” Friedman continues. According to an article on Livestrong.com, "the purple varieties contain the most antioxidants, and the white-fleshed varieties contain the least of these beneficial nutrients. " Food is fuel and a plain baked potato makes an excellent meal before a challenging workout.”, New potatoes aren’t really a variety by themselves — they’re simply the baby version of any potato that a farmer grows, Friedman explains. Incidentally, yams and sweet potatoes are different. They come in small to medium in size and are generally rounder with tapered ends. The fiber content of potatoes varies slightly depending on the cooking method, but mostly depending on whether you eat the skin. Then, instead of white processed salt, use a healthier variety, like black Hawaiian salt or Himalayan sea salt.”. All rights reserved. The Google, Ireland and the humble potato have a lengthy, tumultuous relationship. What makes purple potatoes purple and other purple potato facts. “Two tablespoons of ketchup also contains eight grams of sugar, and most people gob more than this on their plate of fries.”, “If you love French fries, there’s a healthier way to eat them,” Friedman continues. These compounds contribute to improved gut health. There are purple varieties of both vegetables. In fact, purple potatoes contain four times as many antioxidants as russet potatoes.”, “They also may help to lower the potential health risk posed by heavy metals and free radicals,” Friedman continues. A 3.5-ounce (100-gram) serving of cooked potato with the skin provides (4): Interestingly, potatoes have more potassium than bananas. With a nutritional profile very close to the popular Russet Burbank potato, purple potatoes are about 70 calories per ½ cup serving with 15 grams of carbs and no fat. “New potatoes get purposely thinned out early in the season in order to make room for the rest of the potatoes to mature.”, “A single cooked new potato contains only 25 calories, and about 85 percent of those calories come from carbohydrates, while nearly 10 percent come from protein and four percent or less from fat,” Friedman continues. But of course, potatoes come in many shapes and forms, some healthier than others, which brings me to why we’re here: In celebration of St. Patrick’s Day — and the potato — I asked nutritionist David Friedman, author of Food Sanity: How to Eat in a World of Fads and Fiction, to help me rank common types of potatoes — from super healthy to super not. But that doesn’t mean you have to go purple all the time. They are high in nutrients like potassium and vitamin C, and have many health benefits. 0. One large red potato supplies half of the recommended dietary allowance of vitamin B6, which, aids in the metabolism of protein, carbohydrates and lipids, red blood cells. But of course, potatoes come in many shapes and forms, some healthier than others, which brings me to why we’re here: In celebration of St. Patrick’s Day — and the potato — I asked, Food Sanity: How to Eat in a World of Fads and Fiction, , to help me rank common types of potatoes, “Red potatoes contain the highest levels of vitamins, minerals and healthy phytochemicals,” Friedman explains. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. Healthline Media does not provide medical advice, diagnosis, or treatment. Okinawa sweet potatoes, also known by their Japanese name, beni-imo, have unremarkable off-white or dusty purple skins, but once you slice into them, you're greeted by a rich and vibrant purple flesh rarely seen in nature. White potatoes are a great source of high-quality protein, too, because of their, . Purple potatoes are a healthy and colorful member of the potato family that’s worth getting to know. Russets grow from 4 to 6 inches (10-15 cm) long and about 2 inches (5 cm) in diameter. They also offer more lutein (for eye health) and choline (for brain health) than any other potato on this list. Potatoes are a versatile root vegetable and a staple food in many households. But if I get to compensate by yeeting a couple pounds of regular potatoes into my mouth, that doesn’t sound so bad. White potatoes actually exceed the recommended amino acid levels for, — amino acids that play a vital role in cellular repair.”. All potatoes, including purple potatoes, are quite nutritious and provide a range of nutrients in both their skin and flesh. Purple potatoes, sometimes referred to as blue potatoes, are a type of potato which are native to South America. It ranges from 0 to 100, and a GI greater than 70 is considered high. January 14, 2019 at 9:20 am. The sweet potato is a popular ingredient in many classic, cool-weather recipes. By 1848. are believed to have perished, and another 1.5 million forced to migrate, mostly to the U.S. You might think that such a catastrophe would forever ruin the potato for Irish people, but for some Irish-Americans, at least, planting (and celebrating) potatoes on St. Patrick’s Day. 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). Like the Hannah, Okinawa sweet potatoes … Violet-hued foods like purple sweet potatoes are rich in antioxidants like anthocyanins, which you won’t find in white potatoes. Learn more about the characteristics and cooking recommendations for each type of potato below. Ireland relied on potatoes, and without them, many people were at risk of starvation on top of the loss of their homes and farmland. Purple potatoes shouldn’t be hard to find in the supermarket. Then, instead of butter, you can give your mashed potatoes some zest by using extra virgin olive oil and seasonings, like chives, paprika, garlic or thyme. Generally a little harder to find than other types of sweet potatoes, purple sweet potatoes can be prepared in a number of different ways. Where these two differ for the most part is in their phytonutrient profile. They’re especially rich in minerals and boast more potassium than a banana. They're incredibly high in antioxidants, containing about four times as many as your typical white potato. The glycemic index (GI) is a measure of the extent to which a food raises your blood sugar. Purple potatoes are the eye-catching gems of the potato aisle. After carrying out tests on 100-gram samples of different fresh potatoes, it was found that the phytochemical content was 1.03mg and 171mg in the white and the purple potatoes respectively. In addition, some studies suggest that compared with eating white potatoes, eating purple potatoes may reduce arterial stiffness. Here are the many ways you can substitute potatoes into your diet every day. A single red potato also supplies 30 percent of the recommended daily intake of niacin, which is essential for energy production from food and helps digestion. However, they still have enough starch to make these tubers good for mashing, boiling, steaming, baking, and roasting. That said: “The carbohydrate or starchy part of this potato also ranks high on the glycemic index — that means it enters the bloodstream faster, which is a plus if you’re an endurance athlete. Lastly, forego fatty milk and try using, “I’ve had many patients who believe that eating French fries is adding a healthy vegetable to their diet,” Friedman says. Each has its own unique characteristics. “, Ketchup contains high fructose corn syrup, , which has been linked to causing attention deficit disorder, obesity, heart disease and cancer,” Friedman says. “Purple potatoes have been found to slow the growth of certain types of cancer cells in test-tube studies, including bladder, colon, stomach and breast cancer. “Some restaurants use heavy cream to prepare their mashed potatoes, which drives the fat and calorie count even higher. “Two tablespoons of ketchup also contains eight grams of sugar, and most people gob more than this on their plate of fries.”. Purple potatoes are a tasty way to add a pop of color to your plate while enjoying a serving of health benefits. A single red potato also supplies 30 percent of the recommended daily intake of niacin, which is, essential for energy production from food, — i.e., ‘bad cholesterol’ — and supports healthy skin and nerves.”, and muscle control, most people think of a banana as the go-to — actually, aÂ, banana only contains 422 milligrams of potassium, compared to a red potato, whichÂ, contains a whopping 1,670 milligrams of potassium,” Friedman continues. Idaho Russet potatoes are russet-skinned with white flesh. Can We Relax About COVID on Surfaces Yet? Potato Types and Tips Video Collection But then came the blight — a fungus that caused mildew to form on all parts of the potato plant, turning the once-beloved spuds into a mushy, inedible mess — and Ireland’s relationship with the potato turned sour. Have you noticed purple potatoes at the grocery store and wondered how they get their color or what they taste like? Purple potatoes' high antioxidant content translates into impressive heart health benefits. If you cannot find them in your produce section kindly ask for the produce manager. Nutrition, Benefits, and Uses, polyphenolic compounds like caffeic acid, scopolin, chlorogenic acid, and ferulic acid. Nutritionally the orange sweet potato is loaded with beta carotene. “The negative aspect of white potatoes is that they’re considered a high-calorie food compared to other staple foods, such as rice and pasta,” Friedman says. and your muscles will recover twice as fast,” Friedman suggests. Purple potatoes have 4 times the content of antioxidants as russet potatoes. Boil, mash, or roast purple potatoes just like you would any other light-fleshed variety. In fact, many believe that potatoes were the impetus for the Irish population, But then came the blight — a fungus that caused mildew to form on all parts of the potato plant, turning the once-beloved, — and Ireland’s relationship with the potato turned sour. A few lab studies have indicated that some of the compounds in purple potatoes, including their antioxidants, may help prevent or fight cancer, including colon and breast cancer (13, 14). This makes it ideal for baking, mashing, pan frying and doing pretty much anything else that you might do with a standard potato. “The white spud is also an excellent source of, which feeds the friendly bacteria in your intestines, . What about steaming them? They don’t take any additional time to cook and add interest and a bright pop of color to your meals. Dietary fiber helps keep you feeling full, prevents constipation, stabilizes blood sugar, and helps maintain healthy cholesterol levels. However, white potatoes also have a downside. Unlike Russet potatoes, white potatoes have light-colored skin and lower levels of starch. “You can also whip potatoes with Greek yogurt to get a creamy consistency. Then drain and toss them with thinly sliced onions, a handful of fresh minced herbs, and some Dijon-vinaigrette dressing. Fingerling potatoes are also richÂ, in vitamin C, which has immune boosting properties.”, “White potatoes are a good source of several nutrients, including potassium, magnesium, dietary fiber and vitamin B6,” Friedman explains. Finally, a study presented by the American Chemical Society found that eating purple potatoes, “Many confuse russet and white potatoes as being the same thing, but they’re quite different,” Friedman emphasizes. First, let’s back up. Though we don’t always think of sweet potatoes as a protein powerhouse, both varieties contain about 4grams per cup; not bad! While all the purple potatoes made acceptable home fries, the purple gnocchi were dense and gummy across the board, due to their low starch levels. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. The flesh is either uniform throughout or marbled with white and deep, inky purple. Most potatoes mainly contain carbohydrate with a little bit of protein and almost no fat. Purple-pigmented foods boast a range of health benefits and add a burst of color to your diet. “But eaten plain or with heart-healthy garnishments, such as olive oil and chopped chives, a russet potato contains nutrients and fiber that can benefit your heart, bones, immune system and metabolism. “Instead of frying them, try baking them in the oven using extra virgin olive oil. Fingerling potatoes are also rich in vitamin C, which has immune boosting properties.”, 6) White Potatoes: “White potatoes are a good source of several nutrients, including potassium, magnesium, dietary fiber and vitamin B6,” Friedman explains. 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 (7, 8). Top your mashed potatoes with gravy, and they could easily reach 450 calories.”, However, you can make healthier mashed potatoes at home — if you’re willing to skimp on the butter, that is. “Consuming trans fats has been shown to increase the risk of coronary artery disease in part by raising levels of ‘bad cholesterol,’ lowering levels of ‘good cholesterol’ and increasing triglyceride levels [which can contribute to fatty buildups in your arteries]. The most impressive nutritional aspect of sweet potatoes is their vitamin A content. “Some restaurants use heavy cream to prepare their mashed potatoes, which drives the fat and calorie count even higher. It turns out that the purple potato tastes remarkably similar to standard white-fleshed potatoes. To reap the benefit of their resistant starch, use purple potatoes to make potato salad. So it looks like, once again, fries should be off the menu. Finally, a study presented by the American Chemical Society found that eating purple potatoes may lower blood pressure. Are Purple Carrots Healthier? You can prepare them similarly to how you would prepare white or yellow flesh potatoes, but if you swap them in, you’ll enjoy quite a few health benefits. Knowing the best ways to store potatoes can extend their shelf life and reduce food waste. Potatoes are naturally gluten-free. Mashed Purple Potatoes: This recipe makes a beautiful dish with the deep purple color. Eating purple potatoes can boost your antioxidant intake and reduce inflammation. White Potatoes can be either oblong or round and are the most versatile variety of potato. White Flesh, Purple Skin "Michigan Purple" is a medium-season potato with smooth purple skin and bright white flesh. Our favorite of the private selection group is the medley which has small red, white, and purple potatoes. In this 2012 study, within hours of consumption, purple potatoes increased the antioxidant capacity of one’s bloodstream, whereas white potato starch appeared to have a pro-oxidant effect. TONY BOTTS. “They’re high in quercetin, a flavonoid with powerful anti-cancer and anti-inflammatory properties. The interior of a white sweet potato looks a lot like a starchy russet, while its shape and texture resemble that of a classic sweet potato. In addition to their high anthocyanin content, purple potatoes pack other antioxidants common to all types of potatoes, including (9): A small study in eight people found that loading up on one meal of whole purple potatoes increased their blood and urine antioxidant levels. Demystifying different types of purple sweet potatoes, one tuber at a time! In some cases, the extract even caused cancer cell death (13, 14). Purple sweet potatoes tend to be denser than other types, but turn rich, starchy and nutty when cooked (some even say wine-like). even claim that the average Irish peasant consumed about 10 pounds of potatoes each day, which, life goals. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but it’s hard to find most of them in the store. The purple is due to anthocyanins — primarily, . Ian Lecklitner is a staff writer at MEL Magazine. That is something I need to cover and add. 0. Eating more potatoes in general didn’t have any health risks associated with them, but researchers found that fried potatoes of any kind, like French fries and hash browns, increased mortality risk twofold.”, “One reason French fries are so bad for you is the amount of trans fats they contain,” Friedman continues. The trick is getting them crispy on the outside and still moist & fluffy in the middle. “In fact, their high fiber content actually helps with blood glucose control and weight management.”, “Orange-fleshed sweet potatoes are one of nature’s unsurpassed sources of beta-carotene, which is needed for healthy skin and mucous membranes, our immune system, good eye health and vision,” Friedman continues. These compounds may decrease the absorption of starches in the intestines, therefore minimizing purple potato’s impact on blood sugar levels (5). It has a slightly nutty flavor and a creamier texture when compared to traditional potatoes. In fact, more than half of their nutrients are found in their flesh (3). It’s important to note that the research thus far has been limited to cancer cells treated in a lab and cancers in lab rats. “Blend cauliflower with the potatoes to get a buttery, smooth flavor with fewer carbs,” Friedman suggests. Our website services, content, and products are for informational purposes only. They usually cost about $3 a bag. It’s the same chemical that gives the carrot an orange color. 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 (15). double points for managing to pull off that project with style and charm, not self-seriousness.”, “MEL f--kin rules they’re so consistently knocking it out of the park and everyone on the staff With maple … We often get questions about them. Purple Sweet Potatoes vs. Purple Yams Sweet potatoes are grown underground while yams grow on a vine above the ground, though yams do look like a tuber. “What makes them different than the orange-colored sweet potatoes are two genes — IbMYB1 and IbMYB2 — that get activated to produce the pigments responsible for the rich purple tones of the flesh. “The white spud is also an excellent source of resistant starch, which feeds the friendly bacteria in your intestines. A recent study found that eating purple potatoes helped to lower blood pressure without causing any weight gain. Not the same as purple sweet potatoes, with purple … 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. 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. 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