Why Purple Potatoes Are The One Vitamin-Rich Vegetable You Should Be Eating

If there's one universally loved ingredient that pairs well with nearly any dish and can be prepared in a practically infinite number of ways, it's potatoes. French fries, mashed potatoes, potato salad, the list goes on and on. But while white and sweet potatoes often steal the spotlight, there's another lesser-known variation that should be gracing your table, as they boast an impressive variety of vitamins, minerals, and essential nutrients: purple potatoes.

Typically in season during the fall but still available year-round, purple potatoes are a member of the Solanum tuberosum family and boast an earthy, nutty flavor that can be prepared in a variety of delicious ways. But why are they purple? "Purple potatoes get their pigment from a class of flavonoids called anthocyanins (this is the same compound found in blueberries)," explains registered dietitian Molly Knudsen, M.S., RDN.

Filling your body with antioxidants can have a number of profound benefits, and purple potatoes are loaded with this compound—even more than any other potato. "Purple potatoes contain about three times more antioxidants than yellow or white potatoes," explains women's health dietitian and host of The Flourish Heights Podcast Valerie Agyeman, R.D.

Not only do purple potatoes offer a unique flavor profile, but this starch may also be beneficial in maintaining healthy blood sugar levels in comparison to other potato variations. "Purple potatoes have an estimated glycemic index (GI) of 771, which is much more favorable than the GI of 93 in white potatoes," notes Knudsen. "While a GI of 70 or greater is considered high, eating purple potatoes, especially paired with protein and fat foods, may have a more favorable effect on blood sugar."

For those unsure why this is of value, B vitamins are responsible for supporting brain health and mood while also affecting your immune system. Of course, this is essential for fighting off illness and keeping you healthy. Potassium, on the other hand, works to synthesize protein and keep your muscles and nerves functioning properly.

TL;DR: This is a key nutrient to get enough of within your diet if you want your body to feel its best.

Sure, purple potatoes offer a wide range of health benefits, but do they really differ from any other potato? Well, this variation is most similar to russet potatoes in macronutrient value and texture. "Basically, they have a similar amount of carbohydrates, fat, and protein," notes Agyeman. "However, they have a lower glycemic index compared to white potatoes, which may help to support blood sugar levels."

As with all other forms, the purple potato is just as versatile when it comes to making gourmet meals in the kitchen. Of course they can easily be baked and boiled, but there are so many other unique ways to cook purple potatoes to complement any meal.