Glycemic index purple potatoes: Will They Raise Your Blood Sugar?
Will They Raise Your Blood Sugar?
Have you ever met a potato you didn’t like? Lusciously mashed, perfectly fried, dolloped with sour cream. When it comes to tot options, the choices are endless. While versatile, filling, and universally beloved, potatoes are carb bombs. Meaning, these starchy spuds can alter your blood sugar levels.
Carbohydrates are the body’s main source of glucose (aka energy). Too much glucose can cause your blood sugar to spike. This is something you should look out for, especially if you have diabetes or prediabetes. So while potatoes pack an energetic punch, this is how they could affect your blood sugar.
With fad diets like Keto on the rise, carbs have been under heavy fire. When trying to lose weight, starches are usually the first foods to go. But are potatoes really that bad for you? In the end, a potato’s nutrition boils down to its GI.
Glycemic index (GI) is a system that ranks a food’s ability to raise blood sugar levels. The American Diabetes Association (ADA) ranks GI as either low (55 or less), medium (56 to 69), or high (above 70). Eating foods with a low GI can help you manage your blood sugar.
Most varieties of potatoes have a high glycemic index (GI). A single baked russet potato can hit a GI of 111. To put that in perspective, the average apple has a GI of 38.
Despite ranking high in the GI department, taters are still pretty healthy. Potatoes have high levels of phenolic compounds — antioxidants that may promote health.
Studies have shown the darker a potato’s pigment, the higher its polyphenol content. There’s also a lot of diversity in the potato community. So keep in mind, some potatoes increase blood sugar more than others, depending on their GI and other nutritional elements.
How different types of potatoes stack up:
The sweetest potato for diabetes and managing glucose
Ditch the marshmallows and brown sugar, and your Thanksgiving sweet potatoes (or yams) are a diabetes-friendly treat. Sweet potatoes are loaded with:
Both white and sweet potatoes have similar amounts of carbs, fat, protein, and water. The basic white potato is also an excellent source of vitamin C and potassium.
However, sweet potatoes boast a lower GI and contain more fiber. Sweet spuds also have a high amount of beta carotene, which transforms into vitamin A when digested. Vitamin A is a fat-soluble vitamin that aids immune system health, vision, and organ function.
Still, they’re both made of carbs, so no matter which potato you reach for, if you’re a person with diabetes, you’ll want to watch your carb counting.
Slay that portion control
So, you know about GI, but what about glycemic load (GL)? GL helps you determine the quality of your carbs. It’s the number that predicts how much a food will raise your blood glucose levels. Figuring out glycemic load may seem complicated, but it’s pretty simple if you follow this formula:
Glycemic load = GI x Carbohydrate (g) ÷ 100 (per portion).
Starchy foods (like potatoes, processed bread, and rice) may raise blood sugar and insulin more than wholesome sugary foods such as fresh fruit. However, traditionally consumed starches (i.e. legumes, whole grain pasta, and grains) have a lower glycemic load.
But keep in mind, a low GI doesn’t always equate to a healthy food option. Take chocolate, for example. A serving of dark chocolate has an average GI of 23, but contains high levels of saturated fats. This greatly reduces its nutritional value.
When managing glucose levels, finding the right balance of GI and other health benefits is key.
The ADA has an awesome online resource for keeping your sugar spikes at a minimum. Create Your Plate is an interactive tool that helps you organize meals so you’re eating smaller portions of starchy foods and larger portions of non-starchy veggies and protein.
True or false: all carbs are the same. FALSE. In fact, carbs are broken into three groups: sugar, starch, and fiber.
- Sugar: transforms into glucose. You need glucose to function normally. However, it’s best to stick to sugars found naturally in nature, like fruits, vegetables, and milk.
- Starch: also provides the body with important levels of glucose. Starchy foods often contain vital nutrients including iron, calcium, B vitamins, and folate.
- Fiber: can improve your cholesterol and blood sugar levels. It’s also known to prevent certain diseases such as bowel cancer, heart disease, and diabetes. And let’s not forget about digestive regularity!
Each carb category serves the body in its own way. A 2017 study performed on a human test group showed a low carb diet may help with glucose control, HDL cholesterol, A1c, and managing triglycerides.
The study also showed a low carb diet can be beneficial for short-term weight loss. But do you really want to break up with bread forever? There are many pros to starchy complex carbs. Some great healthy options are:
- potatoes (especially the skin)
- sweet potatoes
- beans (black, navy, cannellini, pinto, kidney)
- butternut squash
Some examples of non-starch vegetables are:
- brussels sprouts
- bean sprouts
- salad greens
Processed granulated sugars and syrups can significantly mess with your blood sugar levels. If you have diabetes or prediabetes, simple carbs should only be enjoyed in moderation.
Some examples of simple sugars include:
- processed white bread
- packaged and non-packaged baked goods and desserts
- colorful breakfast cereal
- high fructose corn syrups (HFCSs)
Eating a potato at every meal may not be the best idea. Thankfully, there are tons of alternatives that are nutritious and just as delicious.
Craving mashed potatoes? Have puréed cauliflower instead! The creamy consistency is similar, and cauliflower is only 15 on the GI scale. You can also swap the tots for roasted brussels sprouts with fresh garlic and olive oil.
Still in the mood for finger food? Switch out fries for baked asparagus wrapped in prosciutto.
If you’re still jonesing for an actual potato, there are ways to lower its GI. Scoop out the filling and make a lighter version of potato skins, stuffed with roasted peppers and low-fat ground turkey. Or, swap your regular russet for a baked yam, sprinkled with cinnamon and nutmeg.
You want to look and feel your best. But cutting carbs out cold may not be the best solution. Keeping track of your food’s GI is a great move toward long-term dietary balance and success.
Monitor your glycemic load so you can enjoy your favorite foods while keeping your sugar levels in check. Because sometimes, you just really need a potato in your life, whether you want to “boil em, mash em, or stick em in a stew.”
Purple Potatoes: Royal Super Spud
Americans’ love affair with potatoes has added to our weight problems, but purple potatoes may be the super spud we need to negate the downside of white potatoes while improving our health. No matter their size or shape, purple potatoes have royal benefits.
Purple potatoes have 4 times the content of antioxidants as russet potatoes. Within hours of eating purple potatoes, the blood is filled with antioxidants, fighting free radicals and protecting cells in the body from damage. The purple pigment comes from anthocyanin. This group of flavonoids appears to help protect us from cancer and heart disease, as well as strengthen the immune system and protect against age-related memory loss.
All potatoes are naturally high in potassium, which helps to balance body fluids and regulate blood pressure, but the extra antioxidants in purple potatoes make them even more effective. One of these antioxidants is a polyphenol called chlorogenic acid that has been shown to lower blood pressure in animals. The USDA recently conducted a study with overweight, hypertensive participants. The participants in the treatment group consumed six to eight golf ball-sized purple potatoes, twice daily for one month, and their blood pressure decreased by an average of 4 percent without any weight gain. The next month, the same participants did not eat the purple potatoes, and their blood pressure no longer decreased.
It has recently become better understood that chronic inflammation in the body is an important factor in the development of chronic diseases such as heart disease, type 2 diabetes, Alzheimer’s, and many types of cancer. When studying the effect of potatoes on inflammation in the body, researchers discovered that when people ate white or russet potatoes, their levels of inflammation went up. Yellow potatoes were a little better, but still increased inflammation levels. Sweet potatoes were better still, but purple potatoes were the most effective in terms of decreasing inflammation significantly. If you want to learn more about the effect of various foods on inflammation in the body, watch this 2 1/2 minute video by Dr. Michael Greger.
Another problem with white potatoes is the quick rate at which the sugar is broken down and absorbed into the blood stream. This high glycemic index causes an inappropriate hormone response in our body that may heighten our desire for more carbohydrates, and thus lead to overeating. Red potatoes have a better glycemic index than white, but purple potatoes and sweet potatoes have a low glycemic index: the carbohydrate is released more slowly into the bloodstream, making blood sugars and body weight easier to manage.
All potatoes, including purple potatoes, are a fairly good source of vitamin C, Vitamin B6, potassium, tryptophan, manganese, and fiber. The use of high cooking temperatures to make French fries and potato chips destroys most of these healthy nutrients, and baked and mashed potatoes are often loaded with butter, sour cream, and cheese, making them somewhat less healthy as well. Roasting potatoes with a little oil is a healthier and tasty way to prepare any potato, since it brings out the natural sugars and caramelizes the potatoes. Introduce purple potatoes to your family and friends by roasting them with red potatoes, and orange and purple sweet potatoes, to make this beautiful side, Roasted Potato Medley. They will love them and you will notice that the purple ones disappear first after eaters get used to the color. Anything you can do with other potatoes, you can do with purple potatoes. We would love to hear what you make with purple potatoes, so share your ideas in the comment section below.
Take November’s (2013) Healthy Challenge and eat purple potatoes. Replace white potatoes (especially french fries and fat-loaded mashed and baked potatoes) with purple potatoes on a regular basis. Dress up your Thanksgiving table with purple potatoes for an outstanding new tradition! They are so delicious, everyone will thank you.
Purple Power: 7 Benefits of Purple Potatoes
By Anne Danahy, MS, RDN
Purple potatoes are the eye-catching gems of the potato aisle.
Like other members of the potato family (Solanum tuberosum), they come from a tuber plant native to the Andes mountain region in South America.
They have a blue-purple to almost black outer skin and an inner flesh that’s brilliant purple, even after cooking.
Some common varieties include Purple Peruvian, Purple Majesty, All Blue, Congo, Adirondack Blue, Purple Fiesta, and Vitelotte.
They have a denser texture and slightly nuttier, earthier flavor than white potatoes.
Purple potatoes are a tasty way to add a pop of color to your plate while enjoying a serving of health benefits.
Here are 7 surprising benefits of purple potatoes.
1. Highly Nutritious
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.
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.
There is a misconception that all of the nutrients in potatoes are found in their skin. In fact, more than half of their nutrients are found in their flesh.
A 3.5-ounce (100-gram) serving of cooked potato with the skin provides:
- Calories: 87
- Protein: 2 grams
- Carbs: 20 grams
- 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 have more potassium than bananas. In addition, a serving of potatoes provides 3 grams of fiber, from both the flesh and skin, and they’re naturally low in sodium.
All potatoes, including purple potatoes, are quite nutritious and provide a range of nutrients in both their skin and flesh. They’re especially rich in minerals and boast more potassium than a banana.
2. Better for Blood Sugar
The glycemic index (GI) is a measure of the extent to which a food raises your blood sugar. It ranges from 0 to 100, and a GI greater than 70 is considered high.
A 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.
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.
These compounds may decrease the absorption of starches in the intestines, therefore minimizing purple potato’s impact on blood sugar levels.
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.
Eating purple potatoes instead of white potatoes is a good move when watching your blood sugar. 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.
3. Packed With Antioxidants
Like other colorful fruits and vegetables, purple potatoes’ bright color is a telltale sign that they’re high in antioxidants. In fact, they have two to three times more antioxidant activity than white or yellow potatoes.
Antioxidants are plant compounds that can protect your cells from the damaging effects of oxidative stress.
Purple potatoes are especially rich in polyphenol antioxidants called anthocyanins. They’re the same type of antioxidant found in blueberries and blackberries.
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.
In addition to their high anthocyanin content, purple potatoes pack other antioxidants common to all types of potatoes, including.
- vitamin C
- carotenoid compounds
- polyphenolic compounds like caffeic acid, scopolin, chlorogenic acid, and ferulic acid
A small study in eight people found that loading up on one meal of whole purple potatoes increased their blood and urine antioxidant levels. In contrast, eating a similar amount of refined potato starch in the form of biscuits caused a decrease.
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.
Eating purple potatoes can boost your antioxidant intake and reduce inflammation. 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.
4. May Improve Your Blood Pressure
Eating purple potatoes may promote blood vessel and blood pressure health. 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.
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.
In addition, some studies suggest that compared with eating white potatoes, eating purple potatoes may reduce arterial stiffness. 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.
In general, eating more polyphenol-rich foods, including those that contain anthocyanins like purple potatoes, may help relax and strengthen your blood vessels.
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.
Purple potatoes have been found to improve blood pressure. This effect might be related to their polyphenolic antioxidant compounds, which work in a way similar to that of some blood-pressure-lowering medications.
5. May Reduce Your Risk of Cancer
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.
In one study, cancer cells that were treated with purple potato extract grew more slowly. In some cases, the extract even caused cancer cell death.
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. Therefore, it’s unknown whether eating purple potatoes would have similar effects in humans.
Some of the compounds in purple potatoes may slow the growth of — or even kill — certain cancer cells. The current research is limited to lab studies, so it’s unknown whether adding purple potatoes to your diet affects cancer risk.
6. Can Help Fill Your Fiber Gap
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.
Dietary fiber helps keep you feeling full, prevents constipation, stabilizes blood sugar, and helps maintain healthy cholesterol levels.
The fiber content of potatoes varies slightly depending on the cooking method, but mostly depending on whether you eat the skin.
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.
Part of the starch in purple (and all) potatoes is a type of fiber called resistant starch. Resistant starch resists digestion in your gastrointestinal tract, but the bacteria in your large intestine ferment it.
During this fermentation process, compounds known as short-chain fatty acids are produced. These compounds contribute to improved gut health.
The resistant starch content of potatoes also varies depending on the cooking method, though it doesn’t seem to vary much between the color of potatoes. Resistant starch is highest when potatoes are cooked and then chilled, but not reheated.
Adding purple potatoes to your diet can help increase your fiber intake and add some gut-healthy resistant starch to your diet. 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.
7. Brighten Up Your Plate
You can use purple potatoes similarly to how you’d use white, yellow, or red varieties.
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.
Use them to make mashed or baked potatoes and add your favorite toppings for a side dish that everyone will want to try.
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.
To reap the benefit of their resistant starch, use purple potatoes to make potato salad.
Leave the skins on, cut them into chunks, and boil them until they’re tender. Then drain and toss them with thinly sliced onions, a handful of fresh minced herbs, and some Dijon-vinaigrette dressing. Chill them in the refrigerator and serve them cold.
Boil, mash, or roast purple potatoes just like you would any other light-fleshed variety. They don’t take any additional time to cook and add interest and a bright pop of color to your meals.
The Bottom Line
Purple potatoes are a healthy and colorful member of the potato family that’s worth getting to know.
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.
Compared with regular potatoes, they have a lower glycemic index and may be better for your blood sugar.
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.
Next time you head to the supermarket, see if you can find this unique potato variety and give it a go.
Reposted with permission from Healthline.
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(PDF) The glycemic index of pigmented potatoes is related to their polyphenol content
Conﬂict of interest statement and
All authors declare no conict of interest. DDR conceptualized
the study, managed the human trial, analyzed the data and
prepared the nal manuscript. AW, EP contributed to the
human trial, laboratory analyses and data analysis; TS assisted
with data analysis and manuscript preparation. RT oversaw
analyses of polyphenols and contributed to the nal
GI Glycemic index
AUC Area under the curve
II Insulin index
GAE Gallic acid equivalent
TAC Total anthocyanin
CyGE Cyanidanin-3-glucoside equivalent.
The authors thank Professors Al Sullivan and Mary Ruth
McDonald of the Department of Plant Agriculture, University of
Guelph for providing the potato samples, Dr Ronghua Liu for
assistance with polyphenol, anthocyanin and antioxidant
analysis, and the NDI staﬀand volunteers for their involvement
in the human trial. This work was supported in part by the
A-base research program of Agriculture & Agri-Food Canada
(RBPI #1343 and #109).
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The Health Benefits of Purple Potatoes-Keri Glassman
Home » Eat Empowered » The Health Benefits of Purple Potatoes
Up the nutrition ante by trading regular spuds for these vibrant violet beauties. In the age of all things keto and low-carb, potatoes and sweet potatoes tend to get villainized by some. Yes, they are carbs—and yes, we need carbs and potatoes as a good source of real, whole food. Also, when you dive into the nutrient profile, both regular and sweet potatoes are good sources of many micronutrients including calcium, potassium, and vitamin C.
So now that we’ve cleared up the fact that orange and white potatoes are still worthy of a spot on your menu, as long as they’re eaten as close to their natural state as possible (aka not in potato chip form), what about purple sweet potatoes?
What are Purple Potatoes?
Similar in taste to a russet with a more moist, less starchy consistency, purple sweet potatoes show off with beautiful purple skin and purple, lavender, pink or white flesh. These are different from ube (purple yam) which has a more bark-like skin and a dryer texture. You might find purple sweet potatoes in your grocery store under the name “Stokes.”
In addition to those growing in the U.S., other varieties originate in Peru and Okinawa, Japan. Wherever they’re from, true purple sweet potatoes are earthy and nutty in flavor, low in sugar, and similar in macronutrient content to russet potatoes. Where they differ, however, is in the antioxidant quotient (more on that later). Purple potatoes offer about four times as many antioxidants as russets due to the compounds that cause their violet hue.
Purple sweet potato nutrition varies by size, naturally, but as a rough guide, here’s what you’ll find in one 5-ounce purple sweet potato:
- 165 calories
- 0 grams of fat
- 3 grams of protein
- 16 grams of carbohydrates (including 5 grams of fiber and 5 grams of sugar)
- 25 percent of your daily recommended intake of vitamin C
- 8 percent of your daily recommended intake of iron
- 5 percent of your daily recommended intake of calcium
- 3 percent of your daily recommended intake of vitamin A
RELATED: The Powerful Antioxidant You’re Ignoring
Health Benefits of Purple Potatoes
For most whole foods, the darker and deeper the color, the higher the antioxidant level. What makes these tubers purple are anthocyanins which is a type of flavonoid (a class of compounds with antioxidant effects) that has been linked to lower risk for many chronic diseases. (p.s. Eat the skin to score the maximum amount of body benefits!)
In one study published in The Journal of Nutrition, men who ate purple potatoes instead of an equal amount of white potatoes daily for six weeks had higher levels of carotenoids, anthocyanins, and phenolic acids (all disease-preventing antioxidants) than their white potato-eating counterparts. Over time, this might be linked to lower blood pressure, cholesterol, and reduced risk for heart disease. They also had less inflammation.
Another study in Plant Foods for Human Nutrition found that in just two weeks of consuming one medium purple potato daily instead of one medium white potato, it significantly reduced blood pressure.
Purple potatoes may be better than their paler cousins in terms of blood sugar impact as well. Research in the journal Food & Function discovered that the higher level of antioxidants in these dark-hued potatoes may be related to a lower glycemic index.
RELATED: How Gut Health Impacts Blood Sugar
How to Eat Purple Potatoes
You can use purple potatoes in all the ways you would use sweet potatoes or regular russet potatoes. Boil, bake, mash, roast, and even air fry—they’ll all taste great.
Use an equal amount of purple spuds in place of sweet potatoes in these sweet and savory recipes for a showy, antioxidant-rich fix.
Recipes to Try
Baked Purple Potato Fries
This is a fast, easy way to make a side dish that pairs with burgers, chicken, and other easy meals. Recipe here.
Purple Potato Latkes
By baking the tasty tubers instead of frying them, you’re cutting down on unnecessary fat, and the addition of cinnamon and nutmeg provides an antioxidant boost. Pro tip: Add a dollop of sour cream or Greek yogurt and unsweetened applesauce for maximum deliciousness. Recipe here.
Purple Potato Nachos
Nachos are pretty much a guaranteed crowd-pleaser when it comes to party food. Sweet potato nachos are the same, except much healthier. This genius game-day upgrade eliminates empty chip calories and replaces them with delicious, nutrient-dense sweet potatoes. After replacing the base, you can enjoy all of the other amazing, nutritious layers of nachos you’re used to—from peppers and onions to black beans and avocado. Recipe here.
Purple Potato-Zucchini Bread
This wonder bread (not that kind!) includes healthy fats from coconut oil, antioxidant-rich spices like cinnamon, and nutrient-dense sweet potatoes. Last but not least, it packs a protein punch from hemp seeds that will help you start the day off feeling full and energized. Recipe here.
Chocolate-Purple Potato Dessert Cupcakes
You’ve roasted, mashed, and baked them, but have you used them in…cupcakes? Enter Chocolate Sweet Potato Cupcakes, which are all moist chocolate cake and rich chocolate icing—no grains or white sugar needed. Recipe here.
(Photo credit: Shutterstock, Getty Images)
By: Karla Walsh
Health, Food, Wine and Relationship Writer + Cooking and Wine Event Host
Purple Potatoes Benefits, Nutrition, Recipes and Side Effects
Purple potatoes are vibrant, versatile and nutritious, making them a must-have for any seasoned spud-lover.
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.
Instead of loading up on the french fries, potato chips or processed potato-based products, start stocking up on purple potatoes, which can help dial up the health benefits of your daily diet.
So do purple potatoes grow naturally? Are purple potatoes more nutritious than white, and what kind of recipes can you use to give this colorful veggie a try?
Keep reading for everything you need to know about this tasty tuber.
What Are Purple Potatoes?
Purple potatoes are a type of root vegetable that belong to the Solanaceae, or nightshade vegetables, family. They are closely related to other nightshades, including eggplants, tomatoes and peppers.
The purple or blue violet potato also fits into what has been called vitelotte, although it’s not necessarily violet in color.
The history of the purple potato goes back to what’s known as the purple Peruvian, which is an heirloom fingerling potato. This type of potato may have been noted as early as 1817, listed as available at the market of Les Halles.
The purple potato comes with special names, such as purple majesty, purple viking and purple Peruvian, and is usually available all year long.
These golf ball-sized potatoes are especially popular in South America, originating in Peru and Bolivia, and they can reach a slightly larger size if allowed to reach full maturity.
They have a nutty, earthy flavor and are perfect as a side dish to complement nearly any main course.
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.
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.
A half cup (about 75 grams) of diced, raw purple potatoes contains the following nutrients:
- 52. 5 calories
- 12 grams carbohydrates
- 1.4 grams protein
- 0.1 gram fat
- 1.3 grams fiber
- 6.5 milligrams vitamin C (11 percent DV)
- 341 milligrams potassium (10 percent DV)
- 0.1 milligrams vitamin B6 (6 percent DV)
- 45.7 milligrams phosphorus (5 percent DV)
- 0.1 milligrams copper (5 percent DV)
- 0.1 milligram manganese (5 percent DV)
- 0.1 milligram thiamine (4 percent DV)
- 0.9 milligram niacin (4 percent DV)
- 16.5 milligrams magnesium (4 percent DV)
1. Healthy Alternative to Food Coloring
Potatoes, carrots and other root vegetables are used for coloring foods and often grown specifically for the natural colors industry.
This is great news, especially since they’re completely natural compared to the numerous chemical food dyes on the market that have been linked to several adverse effects on health.
The American Chemical Society notes that the purple sweet potato is chock-full of anthocyanins, which provide health benefits not found in artificial food colors.
These anthocyanins are great for naturally coloring food products, such as fruit drinks, vitamin waters, ice cream and yogurt.
What makes them unique goes beyond their color. In fact, they’re more stable options because they do not break down easily, which helps provide an added burst of color with little to no taste.
2. Help Lower and Regulate Blood Pressure
A small study presented by the American Chemical Society found that eating purple potatoes may lower blood pressure. This could be because they contain a high concentration of a phytochemical called chlorogenic acid, which has been linked to lower blood pressure in some studies.
Research shows that plain purple potatoes, baked or cooked in the microwave, were able to lower the blood pressure of subjects by 3 percent to 4 percent, which was likely due to the antioxidant behavior and phytonutrient density that these colorful gems exude.
And let’s not forget about the potassium they contain, which also aids in the regulation of blood pressure.
This makes purple potatoes and other similar foods excellent additions to any high blood pressure diet or treatment plan.
3. May Prevent Blood Clots
Blood clots, also known as thrombosis, are a leading cause of death throughout the world. Fortunately, they can be prevented, possibly by adding a little purple potato into your diet.
As noted previously, the purple potato contains chlorogenic acid. This chemical compound has been shown to break down blood clots and inhibit the enzymatic activity of procoagulant proteins and peptides.
Research published in the Journal of Biochemical and Molecular Toxicology found that chlorogenic acid delayed the development of blood clots in mice, making it a potential agent for the treatment and prevention of blood clots.
4. Jam-Packed with Antioxidants and Phytonutrients
The purple potato is loaded with antioxidants and disease-fighting phytonutrients that work together to offer amazing health benefits, such as reducing inflammation.
One of the elements within this powerful cocktail is the anthocyanin, which is what gives the potato its brilliant purple color and acts as a powerful antioxidant.
Anthocyanin pigments as medicine have been a part of folk medicine for ages and used as remedies for liver dysfunction, high blood pressure and eye disease.
5. Provide Fiber
Unfortunately, most of us don’t get enough fiber in our diets.
Why is fiber so important? One of the biggest reasons is that it helps keep things moving along smoothly through your digestive system, which can help eliminate constipation, irregularity and discomfort.
Like other veggies, purple potatoes are an awesome source of fiber, packing one gram into each half-cup serving.
Studies show that upping your intake of fiber can aid in the prevention of heart disease, stroke, high blood pressure, diabetes and digestive disorders like hemorrhoids, gastroesophageal reflux disease (GERD) and diverticulitis.
Great for Endurance Athletes
Another reason that insoluble fiber is so beneficial is that it can provide a time-released effect that helps endurance athletes sustain high energy levels for long periods of time. In fact, it’s not unusual to find potatoes sitting at an aid station during a long-distance race.
Runner’s World reports that, while the ever-so-famous carb-heavy pasta seems to take front stage, the potato may do a better job the day of an event by providing more energy-delivering complex carbohydrates.
Not only are potatoes super easy to prepare, but they’re easy to digest — a common concern for most athletes.
Plus, they’re loaded with electrolytes like potassium. The purple potato contains 341 milligrams of potassium per half cup serving, which is 10 percent of the daily recommended value.
How to Use Them + Recipes
Purple potatoes are a versatile and delicious ingredient that make an excellent addition to any meal.
Besides growing purple potatoes at home, there are several options of where to buy purple potatoes, from local farm stands to health food stores and certain supermarkets.
Even though they have a rich, vibrant violet color, their flavor is more subtle than some other potato varieties. Because of this, unlike the sweet potato that’s delicious all by itself, the purple potato is usually prepared by adding seasonings.
There are plenty of options for how to cook purple potatoes, and these tasty tubers work well as a substitute for regular potatoes in nearly any dish.
Thanks to their mild taste, they can be boiled, mashed, roasted or baked and seasoned with your choice of herbs and spices.
Keep in mind that boiling or baking is the best method versus deep frying, which kills many useful nutrients. Use a little coconut or olive oil with some salt and pepper for a delightful addition to any meal.
Here are a few tasty purple potatoes recipes that you can try out to get started:
Risks and Side Effects
For most people, purple potatoes can be a delicious addition to the diet. However, they are relatively high in carbohydrates and calories, which can be an important consideration for certain groups.
Although the purple potatoes glycemic index is lower than regular potatoes, eating large amounts can still impact blood sugar levels.
Therefore, if you have diabetes, you should keep consumption in moderation to help promote blood sugar control.
Purple potatoes on keto diet or other low-carb diets should also be limited. For best results, keep portion sizes small and pair with a variety of other non-starchy vegetables as part of a healthy diet.
- Purple potatoes are a type of root vegetable that belong to the nightshade family and are closely related to other veggies like eggplant, tomatoes and peppers.
- Are purple potatoes good for you? Potential benefits of purple potatoes include regulating blood pressure, preventing blood clots and providing long-lasting energy for endurance athletes.
- There are many different purple potatoes recipe options that you can experiment with to add this nutritious ingredient into your diet.
- You can easily enjoy purple potatoes mashed, baked or boiled in your favorite recipes. Alternatively, try purple potatoes roasted for a delicious substitute to deep-fried french fries.
Sweet Potatoes and Diabetes: Should You Eat Them?
Sweet potatoes are one of the most nutritious vegetables grown in the subtropical and tropical areas of the world. But just because they hold nutritional value doesn’t mean they are always a good choice for people with diabetes.
While people with diabetes don’t need to steer clear of sweet potato altogether, it’s important to keep in mind the amount, type, preparation, seasoning, and accompanying side dishes when eating sweet potato.
Aniko Hobel / Getty Images
Sweet Potato Nutrition
Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. They are rich in the following vitamins and minerals:
- Vitamin A in the form of beta-carotene
- Vitamin B6
- Vitamin C
Sweet potatoes do have a large level of carbohydrates, but they generally have a low glycemic index
Sweet potato is known to be beneficial to individuals with type 2 diabetes due to the high levels of magnesium and fiber, which can aid in reducing insulin resistance and stabilizing blood sugar.
More studies need to be conducted to determine the exact glycemic indexes of sweet potatoes and how it impacts glucose and glycemic response after it is eaten.
Types of Sweet Potato and Diabetes
Japanese Sweet Potatoes
Japanese sweet potatoes are typically purple on the outside and have a white or yellow interior. They are known to be sweeter in taste.
The extract from Japanese sweet potatoes—Caiapo—may potentially help people with diabetes.
In a study that was conducted, it concluded that Caiapo is an agent that can help the treatment of type 2 diabetes. The study showed that Caiapo had a beneficial effect on the plasma glucose and cholesterol levels in patients with type 2 diabetes.
Purple Sweet Potatoes
Purple sweet potatoes are known to have many health benefits. The color is due to the anthocyanins, a water-soluble element that is also known for pigmenting other fruits and vegetables that are purple, red, and blue.
Anthocyanin is known for its high level of antioxidants and also known to:
- Help reduce the risk of certain diseases
- Improve vision
- Treat diabetes
A recent study compared purple potatoes to yellow potatoes and found that the polyphenol-rich purple potatoes lowered glycemia, inflammation, and insulin. The glycemic index for the purple sweet potato is 77.0.
Orange Sweet Potatoes
Orange sweet potatoes are the most common sweet potato and are known for having contents of:
- Vitamin C
- Vitamin B6
They also have beta-carotene and a high glycemic index. Another ingredient is anthocyanin which is known for its antioxidant properties.
On average a boiled orange sweet potato has a glycemic index of 44. Sweet potatoes are also known to regulate blood glucose concentration.
How to Enjoy Sweet Potatoes
If you have diabetes, sweet potatoes are a safe option to add to your diet in moderation.
Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help individuals with diabetes control their blood sugar.
As someone with diabetes, if you do consume sweet potatoes, the amount and how you prepare the sweet potato is important.
There was a study that showed that out of 70,773 people consuming three servings per week of mashed, boiled, or baked potatoes there was an increase in the risk of type 2 diabetes by 4%.
The study also looked at the consumption of French fries, and the risk elevated to 19%. Consuming fried potatoes can lead to weight gain and other health issues. For individuals with diabetes, weight control is important.
A Word from Verywell
Potatoes are a food that can be eaten with careful moderation and food combination. It is important to speak with your healthcare provider to understand the proper way to consume sweet potatoes when you have diabetes.
90,000 4 amazing properties of purple potatoes | Lifestyle
4 amazing properties of purple potatoes
The beneficial properties of purple potatoes are due to the large amount of vitamins and minerals.
Purple potato is a plant of the Bindweed family. This vegetable is also called “black woman”, “Chinese truffle” or “blue French truffle potatoes”. This variety has a deep purple rind that sometimes reaches almost black in color. Compared to regular purple potatoes, they have a harsher texture and a mild nutty flavor, and their beneficial properties are due to the large amount of vitamins and minerals.In this article, we’ll take a look at a few of the health benefits of purple potatoes.
1. High nutritional value
Potatoes have a rather bad reputation for their high concentration of starch, but they contain many other nutrients. In particular, 100 g of a vegetable contains 2 g of proteins, 20 g of carbohydrates, 3.3 g of fiber, less than 1 g of fat, manganese (6% of the daily value), copper (21%), iron (2%), potassium ( 8%), vitamins B12 and C (18% and 14%, respectively).
2. Improves sugar level
All potato varieties have a high glycemic index. For example, white has a GI of 93 and yellow has a GI of 81 (a score above 70 is considered high). Compared to them, purple has a low glycemic index of 77 and, due to the presence of polyphenolic compounds, has a lesser effect on blood sugar. These compounds reduce the absorption of starch in the intestines, minimizing the effect on blood sugar levels. In addition, due to the potassium content, purple potatoes help improve vascular health and blood pressure.
As with other colored vegetables and fruits, the purple color of potatoes indicates the presence of antioxidants, and their volume is three times higher than the concentration in white and yellow potatoes. Purple potatoes are especially rich in anthocyanins, which can help normalize cholesterol levels as well as improve vision and reduce the risk of heart disease and certain types of cancer. In addition to anthocyanins, purple potatoes contain vitamin C, selenium, tyrosine, carotenes, and polyphenolic compounds.
4. Helps to fill the lack of fiber
Experts recommend a daily intake of 14 grams of fiber per 1000 kcal, but most people do not follow this advice. Fiber helps prevent constipation, normalize sugar levels, and maintain normal cholesterol levels.
Purple potatoes will help fill this gap. 100 g of vegetable (with skin) contains 3.3 g of fiber. It contains resistant starch, which is broken down not in the digestive tract, but in the intestines.During the fermentation process, short-chain fatty acids are formed that affect the health of the intestines. The concentration of resistant starch in a product depends on how it is prepared. For example, the greatest amount is retained when potatoes are cooked and cooled, but it is not recommended to reheat the product.
Purple potatoes – advantages and disadvantages over traditional
For many gardeners, adding interesting new products to the assortment of traditional fruits and vegetables is a fun way not only to grow interesting products for the dinner table, but also to get one or another health benefit from them.One of the interesting new crops I’ve recently tried growing is purple potatoes. What is the difference between purple potatoes and traditional ones, and what are their beneficial properties? I will tell you about my experience of growing one of the varieties of purple potatoes in this article.
Purple Potatoes – Advantages and Disadvantages Compared to Traditional Contents:
What is Purple Potato?
Purple or purple potatoes have such an exotic appearance that they look like “food from another planet.”But in fact, he has a completely terrestrial origin. This culture has ancient roots and originated in South America thousands of years ago. To this day, such potatoes remain the staple food for the local population, but today many varieties of purple potatoes are grown all over the world.
In general, purple potatoes are not genetically engineered, but a plant obtained by crossing light-colored potatoes with a South American wild plant that naturally has purple nodules.Currently, more than 20 varieties of purple potatoes are known.
This potato is, in principle, very similar to its white counterparts, except that it has a beautiful purple rind and purple flesh. Varietal and hybrid varieties of purple potatoes range from solid burgundy flesh to patches of purple on a light background of varying intensity. The taste of such potatoes is characterized as “soft, earthy, slightly nutty.”
Advantages of purple potatoes versus traditional potatoes:
- has a high resistance to diseases;
- ideal plant for an ornamental garden;
- increased content of vitamin C.
- high cost of planting material;
- not everywhere can be found on sale;
- relatively low yield.
The Chudesnik potato has a powerful spreading bush. © Lyudmila Svetlitskaya
Useful properties of purple potatoes
Purple potatoes are not only an original crop with an interesting appearance, they also have many beneficial properties. Regardless of the variety, purple potatoes contain a valuable antioxidant called anthocyanin, which is responsible for the vibrant purple color of plants (this is the same type of antioxidant found in blueberries and blackberries).
For humans, the use of anthocyanins helps to reduce the risk of cancer, cardiovascular diseases and strokes. This antioxidant protects cells from harmful free radicals and improves vision and eye health.
In addition, purple potatoes are low in fat and rich in vitamins and minerals such as potassium (more than bananas) and iron. The tubers also contain fiber, which helps regulate the digestive system.Purple potatoes contain a large amount of vitamin C, while their values are 3 times higher than those of traditional potatoes.
Read also our article 5 reasons why I no longer plant potatoes.
Another undeniable advantage of purple potatoes is their low starch content, which makes them a dietary product suitable for people with diabetes. In addition, the glycemic index (GI), a measure of how much a food raises blood sugar, is lower in purple potatoes than in regular potatoes.A comparative study showed that purple potatoes have a GI of 77, while white potatoes have a GI of 93.
Other beneficial substances contained in purple potatoes: carotenoid compounds, selenium, tyrosine, polyphenolic compounds, caffeic acid, scopoline, chlorogenic and ferulic acids.
One US study of men who ate 150 grams of different colored potatoes every day for 6 weeks found that the purple potato group had lower levels of inflammatory markers and DNA damage markers compared to group eating white potatoes.
Purple potatoes are also useful for hypertensive patients. According to research, the polyphenolic compounds in purple potatoes work to lower blood pressure in a similar way to how some types of hypertension drugs work.
Tubers of purple potatoes “Wonderful”. © Lyudmila Svetlitskaya © Lyudmila Svetlitskaya Boiled purple potatoes have not lost their color. © Lyudmila Svetlitskaya
How to cook purple potatoes?
Purple potatoes have very thin skins, so peeling them before or after cooking is not necessary.Because blue potatoes have a soft, moist texture, they are best baked, boiled, or fried. For french fries, however, purple varieties are not as good as potatoes with a high starch content.
Purple potatoes go well with herbs, garlic, pork, poultry and soft cheeses. You can also puree it or make a hearty purple soup. Due to the low starch content, purple potatoes do not boil over and do not become very crumbly, so the tubers are a good universal base for various fillings that retain their shape during cooking.
Read also our article 7 ways to grow potatoes that will increase your yield.
Features of growing purple potatoes
Growing purple potatoes is very similar to growing any other variety. First you need to choose a place for this crop and start preparing the soil. The soil for planting potatoes should be well-drained. A compost bed will provide the crop with available nutrients.
Regardless of the variety, potato bushes require frequent hilling. Hilling can be done with soil or straw mulch. This technique ensures that tubers forming underground do not turn green from exposure to the sun.
Purple potatoes also need Colorado potato beetle treatments. Apart from occasional hilling and spraying, the process of growing potatoes is usually not particularly labor intensive. With regular watering, even novice gardeners will be able to grow bountiful harvests.
The foliage of the Chudesnik potato is very decorative. © Lyudmila Svetlitskaya © Lyudmila Svetlitskaya
My impressions of growing Chudesnik potatoes
“Wonderful” – a variety of potatoes with purple pulp and skin of a solid dark purple color. This variety, an achievement of Russian breeders, was bred by employees of the Ural Research Institute of Agriculture under the leadership of Elena Shanina. Chudesnik potatoes are the only purple varieties with high immunity against fungal diseases.It also works well in the rather cold Russian climates. It has a particularly high level of vitamin C. Unlike many varieties of purple potatoes, it does not become colorless after boiling.
The bush has strong spreading foliage, green leaves with a purple tint, white flowers. Tubers are round or oblong, slightly flattened, with intermediate or shallow eyes. The skin and flesh are purple. The Chudesnik variety is mid-season, the crop can be harvested 60-90 days after planting the tubers.The yield is low.
I grew this variety according to the technology of ordinary potatoes, in the beds, next to the traditional varieties. From leaving, he also needed top dressing, hilling, watering and protection from the Colorado potato beetle. The first thing I really liked about this potato was the look of its tops. The stems and foliage of the purple potato were so unusual and attractive that I had the desire to grow it specifically as an ornamental plant in combination with annual flowers.
The stalks of the Wonderful potatoes were dark purple and almost black. The young leaves of this potato were dark purple in color, but as they grew, they turned green. At first, they had purple markings on a green background, after which the old leaves turned completely green, but the petioles still retained a dark anthracite color. Thus, on one bush, variegated foliage could be observed throughout the season.
When The Miracle Man bloomed, he surprised me even more.The petals of its flowers were crystal white, and the stamens, collected in a cone, had black and yellow stripes. The impression was that a bee sat down on the flower, while at the base of the stamens on the petals there was a large brown-yellow star. Although it is often advisable to pluck blooms from flowering potatoes, I was sorry to pluck such a beauty, and the blue potatoes bloomed very profusely.
We were harvesting the Wonderful at the end of August. It is difficult for me to judge the harvest, since I planted the variety with microtubers, which in the first year give a small crop of small nodules.The Chudesnik’s potatoes were deep purple, almost black. But when cut, its pulp was not at all monochromatic, like that of beets, but had a frequent purple pattern on a white background.
During boiling, the potatoes only brightened a little, but the purple hue, in principle, was preserved in boiled tubers (it is noteworthy that the water in which the potatoes were boiled turned green for some reason).
As for the taste, unfortunately, I cannot say that it was brighter than that of ordinary potatoes.Rather, on the contrary, its taste seemed to me peculiar. It was different from usual, but not for the better for me. Most likely, the Chudesnik lacked exactly that slightly sweet taste that some varieties of potatoes that I consider tasty. The purple potato, instead, had a slightly bitter aftertaste. But, in principle, when added to soup, such features are not critical.
While we have tasted only a few nodules of Chudesnik potatoes, the rest were left for seeds.We hope to try this variety better next year.
90,000 4 amazing properties of purple potatoes
4 amazing properties of purple potatoes
The purple potato is a plant in the Bindweed family. This vegetable is also called “black woman”, “Chinese truffle” or “blue French truffle potatoes”. This variety has a deep purple rind that sometimes reaches almost black in color. Compared to regular purple potatoes, they have a harsher texture and a mild nutty flavor, and their beneficial properties are due to the large amount of vitamins and minerals.In this article, we’ll take a look at a few of the health benefits of purple potatoes.
1. High nutritional value
Potatoes have a rather bad reputation for their high concentration of starch, but they contain many other nutrients. In particular, 100 g of a vegetable contains 2 g of proteins, 20 g of carbohydrates, 3.3 g of fiber, less than 1 g of fat, manganese (6% of the daily value), copper (21%), iron (2%), potassium ( 8%), vitamins B12 and C (18% and 14%, respectively).
2. Improves sugar levels
All potato varieties have a high glycemic index. For example, white has a GI of 93 and yellow has a GI of 81 (a score above 70 is considered high). Compared to them, purple has a low glycemic index of 77 and, due to the presence of polyphenolic compounds, has a lesser effect on blood sugar. These compounds reduce the absorption of starch in the intestines, minimizing the effect on blood sugar levels.In addition, due to the potassium content, purple potatoes help improve vascular health and blood pressure.
As with other colored vegetables and fruits, the purple color of the potato indicates the presence of antioxidants, and their volume is three times the concentration in white and yellow potatoes. Purple potatoes are especially rich in anthocyanins, which can help normalize cholesterol levels as well as improve vision and reduce the risk of heart disease and certain types of cancer.In addition to anthocyanins, purple potatoes contain vitamin C, selenium, tyrosine, carotenes, and polyphenolic compounds.
4. Helps Replenish Lack of Fiber
Experts recommend a daily intake of 14 grams of fiber per 1,000 calories, but most people don’t follow this advice. Fiber helps prevent constipation, normalize sugar levels, and maintain normal cholesterol levels.
Purple potatoes will help fill this gap.100 g of vegetable (with skin) contains 3.3 g of fiber. It contains resistant starch, which is broken down not in the digestive tract, but in the intestines. During the fermentation process, short-chain fatty acids are formed that affect the health of the intestines. The concentration of resistant starch in a product depends on how it is prepared. For example, the greatest amount is retained when potatoes are cooked and cooled, but it is not recommended to reheat the product.
Human life and health | Purple potatoes, its beneficial properties
Purple potatoes, I’ve heard about it for two years now. But I saw him only at the end of 2012. At that time I was with my daughter in America, and she bought purple potatoes in a store. My sensations were not ordinary, both when I just took the tuber in my hands, and when I peeled it (which I shouldn’t have done, now I know it), and when I boiled it.
It has not only a purple rind, but also a flesh.
In the picture – my photos of purple peeled potatoes, peeled and mashed from these potatoes.
Many weight-watchers refused to use potatoes in their diet.
Yes, and some nutritionists did not recommend eating white potatoes.
Both of them referred to the fact that there is too much starch and a high glycemic index in white and yellow potatoes.
I was always amazed at this logic, they don’t refuse bread, but they refuse potatoes.
Some nutritionists recommend replacing bread and pasta with vegetable casseroles with potatoes.
This is especially true for those people who are sensitive to gluten.
You can read about this in the post Digestive Upset and Wheat.
Young potatoes have significantly less starch and are useful to bake in the oven along with the skins.
Also included with the peel.
After all, the peel contains a large amount of useful substances: vitamins of group B, C, potassium, iron, calcium and dietary fiber.
But it is obvious that now the attitude towards potatoes will change.
Why purple potatoes are useful
Potatoes are purple in color due to their content of polyphenols, including chlorogenic acid, which is known to reduce blood pressure.
Polyphenols are antioxidants, cell protectors.
According to American scientists, the daily consumption of purple potatoes helps hypertensive patients lower blood pressure without gaining weight.
What was the study?
The surveyed group consisted of 18 people. All of them were diagnosed with hypertension, overweight or obesity. Most of them took medications to lower their blood pressure.
1. Features of the experiment to identify the beneficial properties of purple potatoes.
1. During the month, they ate twice a day (for lunch and dinner), 6-8 small purple potatoes.
2. Potatoes were eaten with skins, without oil or any fat, this corresponded to 218 calories per day.
3. Participants in the experiment were advised to cook potatoes in a microwave oven.
I am not a supporter of this method. I think it is better for health to stew purple potatoes over low heat in a little water or cook baked potatoes.
In the article “Purple potatoes. How to cook and store? ”Recipes are posted on how else to cook purple potatoes, how to store them for more health benefits.
2. What did the results of the examination of persons show in a month
1.A month later, the examination showed that their systolic (upper) blood pressure decreased by 3.5%, and diastolic (lower) – by 4.3%.
2. None of them observed
- weight gain,
- increase in blood sugar,
- increase in blood lipids.
Biochemical composition (polyphenols) and the results of using purple potatoes indicate that purple potatoes are a healthy vegetable.
Eat purple potatoes and be healthy.
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Purple potatoes, its beneficial properties
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90,000 What varieties of potatoes can you treat with diabetes?
The harsh reality of our time disappointingly periodically announces dry statistics, where the percentage of the population that suffers from diabetes is growing relentlessly and increasing at an incredible rate. The reasons that provoke this terrible ailment can be enumerated for a long time and the culprit is sought, but, alas, this will not change the lives of people with diabetes.
Survival and adaptation to a new lifestyle, where there is no place for old preferences, weaknesses or small “sins”, because one portion can cause a crisis and further hospitalization, and continuation often depends on the severity and type of diabetes.In any case, everyone who has encountered this problem firsthand knows not only the list of foods that can be used in their diet and how often, but also the portion size, because the amount eaten, although very rarely, can cause an unexpected reaction and a sharp increased blood sugar.
Principles of nutrition for diabetics
In order to constantly keep themselves in shape, not to be overweight and keep sugar in the normal range, patients with this ailment must adhere to the basics of proper nutrition.Their food should be not only wholesome, natural, but also balanced, since through small portions, the body needs to be saturated as much as possible with all the useful substances that other people do not get even from the daily diet.
Of course, every diabetic has in his arsenal a clearly prescribed diet, which doctors strongly recommend adhering to. But you must admit that living constantly with the same diet, when everything around beckons with its attractiveness and incredible aromas – tests for the strongest.Therefore, each patient tries to adjust his diet on his own, relying on recommendations and his own health after using the “novelty”.
Observing any diet, people limit themselves in the list of products, their quantity or method of preparation, referring to the high calorie content, because many diets are based on a scrupulous calculation of calories that must be consumed per day and not more than the established norm. For diabetics, calorie content is important, because gaining excess weight has a detrimental effect, but the glycemic index is superior in importance to any ratio and norms of calorie content.It is this index that diabetics are obliged to control and keep within the permissible norm, for each it has its own, since it clearly shows the ratio of sugar after consuming a particular product. Therefore, the entire diet for diabetics is based on those foods that have a low glycemic index, which is inherent in each carbohydrate.
Influence of potatoes on diabetics
As already mentioned, calorie intake for diabetics goes by the wayside when it comes to the composition of the diet and menu for the day.The root vegetable potato has long been considered one of the favorite main dishes of the population, due to its excellent taste and a large number of dishes that can be prepared from standard tubers. Indeed, how you cook potatoes depends not only on their taste, but also on the glycemic index.
Potatoes themselves are a huge treasure of useful vitamins, minerals and trace elements that enrich the human body with potassium, zinc, iron, magnesium, as well as vitamins of groups D, C, E, B.On the one hand, this is one benefit, but what is the harm? For diabetics, a large percentage of zinc and polysaccharides are scary, which automatically increase the glycemic index, which leads to an increase in blood sugar. It is for this reason that doctors strongly recommend reducing the amount of potatoes consumed to 200-250 grams per day.
Methods of preparing potatoes for diabetics
It is well known that the method of preparing potatoes is as important as the serving size.It would seem that potatoes should have standard indicators, but they change dramatically during the cooking process. The whole problem is again in the glycemic index, which goes off scale in the presence of animal fats, both in the form of butter in mashed potatoes and the basis for frying potatoes. The best option with a low sugar level is jacket or peel potatoes, because their indicators are much lower, because for mashed potatoes GI is 90 units, and for “uniforms” – 65. The difference is huge, so jacket or baked potatoes should be preferred when the composition of the menu for the day.
Scientists also prove that even mashed potatoes, which are made from soaked potatoes, automatically lower sugar levels, since after 12 hours of “living” in water, the percentage of starch decreases, which adversely affects sugar levels in the body.
For cooking potatoes, it is best to use a multicooker, oven or double boiler, as the potatoes can be cooked completely without the use of oil.
Scientists-breeders, who are well aware of the problem of diabetics, tried to take into account all the “wishes” as much as possible, creating varieties that are recommended for diabetics to use in limited quantities.We suggest that you familiarize yourself with a brief description of these varieties, so that you can not only grow the “optimal” varieties, but also get the best of the best on the market.
Potato varieties for diabetics
Vesnyanka is a popular potato variety due to its excellent taste and moderate starch content. This variety belongs to rather late varieties, since the period of full ripening exceeds 120 days. The bushes are moderately tall with erect tops, which are easy to dig in and care for.The leaves are deep green in color, of moderate length and a light wave along the entire perimeter. Under such bushes, tubers of a regular round shape are formed. The rind is thin and yellowish in color and has a smooth surface. But the pulp is juicy and beige. The mass of one tuber can vary from 100 to 130 grams. The yield is large enough, since more than 10-15 pieces are formed in one bush. Excellent marketable attractive appearance in combination with excellent taste and good digestibility, I cannot but please both gardeners and consumers.Of particular value for cultivation is the excellent ability to adapt to any soil, which is very valuable.
Effect is a popular potato variety with excellent taste characteristics and excellent shelf life for a long period of time. The variety is considered early maturing, since after 60-80 days of vegetation, the tubers are ready for consumption. The tubers have an attractive appearance – a rounded-elongated shape, a light white-yellow shade of the peel and snow-white pulp inside.The presence of starch is moderate and does not exceed the standard amount. The mass of one tuber is very large and can easily reach up to 200 grams. Such large tubers grow in moderation and more than 10 can be counted in the bush. In total, the harvest is good enough, which cannot but please gardeners. Excellent taste characteristics of the Effect variety are suitable not only for boiling and mashed potatoes, but baking is also an excellent way to cook. This variety resists many diseases well, but does not tolerate abundant watering and increased moisture.For better growth, watering should be done only as needed, and after that, it is imperative to loosen the ground until a “crust” is formed.
Indeed, the use of potatoes for diabetics should be limited, but not excluded, because a properly prepared dish and a well-chosen variety will help to endure all diet points and control blood sugar levels.
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90,000 Potatoes for diabetics: to eat or not to eat?
The first step in improving the lives of people with type 2 diabetes is diet.After all, only on the background of a healthy diet can treatment for diabetes be effective. And usually the first questions about nutrition from diabetic patients are about potatoes. And no wonder! After all, this product is contained in every second dish of Ukrainian cuisine. But is it possible to eat potatoes with diabetes? And if so, how much?
Why potatoes are useful for diabetes
- It contains many vitamins and minerals. Among them are B vitamins, zinc, potassium, phosphorus and copper.All are important and necessary for the normal functioning of the nervous system and the body as a whole.
- Potatoes are classified as slow or complex carbohydrates. This means that such a product will not raise sugar very quickly. Therefore, with careful control of sugar, it will not be able to harm.
So to the question “ is it possible to eat potatoes with diabetes mellitus ”, the answer is yes. But there are a number of limitations.
What should people with diabetes pay attention to
There are three important parameters:
- cooking method;
- the amount of potatoes consumed;
- time of day when you eat it.
Among the recipes and dishes from potatoes for diabetics, not all are equally useful and allowed for people with diabetes. Indeed, the method of preparation of the ingredients depends on their glycemic index – the tabular value of a product from carbohydrates, showing the rate of its absorption. And the lower the GI, the more useful the product is for a diabetic.
The glycemic index of potatoes varies with the preparation method and the consistency of the product. Therefore, this index must be taken into account when compiling a menu for a person with diabetes.
The healthiest methods to cook potatoes for diabetics:
- steam cooking;
These methods do not significantly increase GI. Therefore, when choosing potato recipes, pay attention to the processing method of the product.
In what form can potatoes be eaten with diabetes mellitus
In order for the product to retain a lot of vitamins and microelements, it is not necessary to soak potatoes for diabetics.It is advisable to cook it or bake it in a uniform. After all, it is in the peel that the necessary trace elements are contained. A relatively firm consistency will facilitate slow absorption.
What kind of potatoes are NOT useful for diabetes
The highest GI and the highest number of calories have mashed potatoes . A person with diabetes should completely discard this dish. After all, it will do more harm than good.
How many potatoes can a person with diabetes eat
One meal can eat 150 g of potatoes.This is about two medium potatoes (potato varieties are not important). Experts believed that just such an amount would not raise sugar above the norm. After all, keeping sugar levels at a safe level is the main goal for a patient with diabetes.
However, everything is individual. After all, it depends on the glucose level before meals, other components of the dish, the state of the pancreas and the stage of diabetes. Therefore, to check how much potatoes are safe for you, check your sugar levels at and 2 hours after eating.
When to eat potatoes for diabetics
Weight management is another step in the treatment of type 2 diabetes. And regular consumption of potato dishes is the only way to increase body weight.
Therefore, if you want to keep yourself in shape, limit the use of potatoes to once every two weeks. And only in the morning.
You can eat potatoes with diabetes mellitus. But, in order not to harm your health, control the amount, preparation method and time of administration.
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Have you dug up the potatoes? I think, if not all, then already many. It’s time to select tubers for planting next year. But here you need to be careful, is the planting material sick? (For reference: on potatoes, experts can detect about 50 fungal, 10 bacterial and 30 viral diseases.) Or maybe the yield is not the same, maybe the variety is degenerating, losing its qualities? Then it’s time to think about updating.It is good that now in gardening shops for gardeners they sell potato planting material and they also write “elite” or “super-elite”. And this is not a superfood variety, as many might think, it is a healthy planting material. How is it healed? They take fast-dividing potato cells, grow them in a test tube, get tiny tubers 1-3 cm in diameter, then grow these mini-tubers in a special field, where they control everything (diseases, pests, fertilizers, etc.), take analyzes from potatoes (PCR, for example ) 😂 for the presence of viral and bacterial diseases, etc.thus discarding diseased plants. And so, they get the tubers of the first generation, the next year these tubers are grown again on such a field and get a “super-super elite”, then a “super-elite” and then an “elite”. This is all expensive varietal material. After planting the “elite”, a reproduction is obtained, the first, second, third, but this is already a marketable product growing in our fields and gardens. Such potatoes retain all varietal characteristics and significantly increase productivity with the usual agricultural technology.Unfortunately, after 3-5 years, these tubers will also accumulate diseases and the yield will begin to fall and you will have to renew the planting material again by buying a new varietal potato-elite or super-elite. Maybe the information is not new for you, but it’s time you need to think. new potatoes or not)) I don’t need it yet, I have a second reproduction of the Andretta variety and “don’t know” purple.