Lykkers, do you love purple potatoes? They're not only delicious but also packed with nutrients and health benefits. Whether roasted, steamed, or used in desserts, purple potatoes have gained popularity in both local and international markets.
But did you know that while they're great for your health, there are also a few things to keep in mind when enjoying them? Let's explore the benefits and the things we should be careful about!
Why Are Purple Potatoes So Nutritious?
Purple potatoes, also known as purple sweet potatoes, belong to the sweet potato family but are packed with even more beneficial compounds. Besides being rich in starch, dietary fiber, and vitamins B1, B2, A, and C, they also contain anthocyanins, chlorogenic acid, and glycoproteins. These components provide a wide range of health benefits, making purple potatoes a nutritious and wholesome choice.
According to research, every 100g of purple potatoes contains:
• 2.34g of protein
• 3g of dietary fiber
• 17.6g of carbohydrates
• 2.4mg of vitamin C
• 0.2mg of vitamin B6
• 2.4mg of sodium
• 2.5µg of selenium
• 97mg of potassium
• 0.19mg of copper
• 23mg of calcium
• 121mg of phosphorus
• 1.36mg of manganese
• 1.1mg of iron
• 1.45mg of zinc
With all these nutrients, purple potatoes bring several impressive benefits to our bodies.
1. Prevents Constipation
Purple potatoes are high in dietary fiber, especially water-soluble fiber. This type of fiber absorbs water in the intestines, increasing the bulk of stool and promoting smooth bowel movements. It also helps clear out mucus, gas, and waste stuck in the intestines, reducing the risk of constipation and other digestive issues. If you struggle with irregular bowel movements, adding some purple potatoes to your diet can be a gentle and natural solution.
2. Lowers Cancer Risk
Did you know that purple potatoes are even more effective at preventing cancer than regular sweet potatoes? They contain anthocyanins and selenium, both of which are known for their anti-cancer properties. Anthocyanins are powerful antioxidants that neutralize free radicals and prevent the spread of cancer cells. In fact, their antioxidant capacity is 20 times higher than vitamin C and 50 times higher than vitamin E. Meanwhile, selenium inhibits the division and growth of cancer cells, helping reduce the risk of developing cancer.
3. Protects Heart Health
Purple potatoes are loaded with anthocyanins, which are often called “natural detoxifiers” for arteries. They help protect good cholesterol in the blood, reduce bad cholesterol levels, and prevent blood clots. These benefits help maintain the elasticity of blood vessels and reduce the risk of atherosclerosis and strokes. Additionally, purple potatoes contain glycoproteins – a combination of polysaccharides and proteins.
4. Aids in Weight Loss
Despite their rich taste, purple potatoes are low in calories while being high in fiber and nutrients. Every 100g of purple potatoes provides only about one-third of the calories in the same amount of white rice. Because they're filling and satisfying, they make a great alternative to high-calorie foods. Including purple potatoes in your diet can help you reduce calorie intake without feeling deprived, making them a great choice for those looking to manage their weight.
5. Protects Vision
Purple potatoes are rich in anthocyanins, which promote the regeneration of rhodopsin in retinal cells and improve microvascular elasticity in the eyes. This helps enhance blood circulation, relieve eye fatigue, and protect vision. For those of us who spend long hours in front of screens or work with digital devices, adding purple potatoes to our diet can be a simple way to protect our eyesight.
But Be Careful! 3 Things to Avoid
As nutritious as purple potatoes are, we should be mindful of these three things to ensure we enjoy them safely.
1. Avoid Overeating
Purple potatoes are rich in oxidase and fiber, which can produce a lot of carbon dioxide gas in the stomach when consumed in excess. This may lead to bloating, belching, and discomfort. Also, because they contain a relatively high amount of sugar, overeating can stimulate excessive stomach acid, causing heartburn and acid reflux. To prevent these issues, it's best to keep your intake moderate – around 50-100g per serving.
2. Never Eat Them Raw
Raw purple potatoes contain high amounts of starch, which is difficult to digest without proper cooking. Eating them raw may cause bloating, diarrhea, and stomach discomfort. Always make sure to cook purple potatoes thoroughly by steaming, boiling, or baking before enjoying them.
3. Don't Eat Potatoes with Black Spots
If you notice black spots on your purple potatoes, it's best to throw them away. These spots may contain toxins such as sweet potato ketone which can cause nausea, vomiting, and diarrhea if consumed. These harmful substances are resistant to heat and cannot be destroyed by cooking. So, if your purple potatoes show signs of spoilage, it's better to be safe and discard them.
Lykkers, purple potatoes are not just delicious but also a powerhouse of nutrients that offer a wide range of health benefits. Whether you're looking to improve digestion, protect your heart, or maintain healthy vision, purple potatoes can be a valuable addition to your diet. Just remember to enjoy them in moderation and avoid the pitfalls we mentioned. Do you love purple potatoes? How do you like to cook them? Share your favorite ways to enjoy them in the comments!
