The Powerful and Surprising Benefits of Purple Potatoes

In the age of all things keto and low-carb, potatoes and sweet potatoes tend to get villainized. Yes, they have a high starch content. On the other hand, potatoes pack much more than carbs. Dive into the nutrient profile and you’ll find that both regular and sweet potatoes contain many micronutrients, including calcium, potassium and vitamin C. So, as long as you eat potatoes in something close to their natural state (i.e., not as potato chips), you can enjoy them regularly. And you can up the nutrition ante by trading regular spuds for these vibrant violet beauties. What are Purple Potatoes? Sweet potatoes are distinct from “regular” potatoes, of course. You can tell that just from the taste, not to mention the density of the starch. Potatoes are edible tubers in the nightshade family, while sweet potatoes are actually roots in the morning glory family. (Plant taxonomy is complicated—but this distinction makes sense if you’re familiar with sweet potato vines, which grow with the same enthusiasm as morning glories.) While most Americans are very familiar with the vibrant orange variety of sweet potato, which crop up every autumn in pies and on Thanksgiving platters, these tasty veggies come in a variety of hues, from pale yellow to deep purple. Purple potatoes are sweet, yes, although less so than orange ones. Some people describe the purple variety’s flavor as more earthy or nutty. For macronutrient content, they’re similar to russet potatoes—except that purple potatoes offer about four times as many antioxidants as russets due to the compounds that cause their violet hue. Naturally, purple sweet potato nutrition varies by size. As a rough guide, here’s what you’ll find in one 5-ounce serving: 165 calories zero grams of fat 3 grams of protein 16 grams of carbohydrates (including 5 grams of fiber, 5 grams of sugar) Purple potatoes are great sources of many micronutrients, particularly vitamin C, vitamin B6, potassium and copper. RELATED: The Powerful Antioxidant You’re Ignoring Health Benefits of Purple Potatoes Purple Potatoes are Loaded with Antioxidants For most whole foods, the darker and deeper the color, the higher the antioxidant level. Sweet potatoes with orange flesh are rich in beta carotene (just as carrots are), while those with purple flesh are rich in anthocyanins (as with blueberries), a type of flavonoid. Great news: Anthocyanins have been linked to decreased risk for many chronic diseases. (p.s. Eat the skin to score the maximum amount of health benefits!) Purple Potatoes Help Fight Disease 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 less inflammation, along with higher levels of carotenoids, anthocyanins, and phenolic acids (all disease-preventing antioxidants). Over time, this might be linked to lower blood pressure, lower cholesterol, and reduced risks for heart disease and certain kinds of cancer. Purple Potatoes Lower Your Blood Pressure Yes, that’s right. Purple potatoes keep you chill. 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, blood pressure lowered significantly. Purple Potatoes Also Reduce Blood Sugar 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 tubers may be related to a lower glycemic index. Although sweet potatoes of all colors have more sugar, they’re actually considered “low” on the glycemic index scale compared to regular white potatoes. This means your blood sugar will rise more slowly, preventing a sharp spike and subsequent crash. 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. Your body will appreciate the antioxidant-rich fix—and your eyes will feast on that bold pop of color, brightening your meal.

3 Important Inflammation Triggers That Aren’t Foods

When we talk about what causes inflammation, we tend to focus on the unhealthy foods that are known to be triggers (and the healthy foods that can help reduce the condition). Diet, after all, is at the core of chronic inflammation, a process that we now know is the root of most chronic diseases. RELATED: A Simple Guide to the Science of Inflammation But what you do and don’t put on your plate each time you sit down for a meal isn’t the only factor that affects inflammation. These other common habits also contribute to the prevalent issue, so start working on them, now. (One at a time is fine…nobody’s perfect!) What Causes Inflammation? 3 Triggers to Watch Out For 1. Chronic Stress Studies have shown that stress (the ongoing, unrelenting kind) compromises the body’s ability to regulate the inflammatory response. This is because the hormone cortisol is involved in the regulation of inflammation, and you probably know it’s also referred to as the “stress hormone,” so when one’s out of whack, so is the other. Stress can also lead to weight gain, and guess what? The second cause of inflammation is… 2. Excess weight This is a bit of a “which came first?” scenario, since inflammation can also lead to weight gain. But carrying a lot of extra fat can be stressful on the body and potentially lead to more inflammation. Studies have suggested different possible mechanisms: overeating may stimulate an immune response that prompts inflammation, for example, and excess fat tissue can secrete inflammatory compounds. RELATED: 10 Smart, Healthy Ways to Lose 10 Pounds 3. Drinking Alcohol Look, we love a margarita on Taco Tuesday, too. But drinking way too much alcohol impairs gut and liver function, which can lead to systemic inflammation. It can also produce toxic byproducts that promote inflammation as it’s broken down in the body. That’s one of many good reasons to simply keep your consumption in check.

Finally: Learn How to Prevent Sugar Cravings

Q: I know how to satisfy a tingling sweet tooth without a cupcake binge, but is it possible to prevent sugar cravings before they happen? A: Look, you’re never going to get to a place where you’ll be able to prevent sugar cravings all day every day. (I mean, what are you going to do, delete Instagram to avoid all mentions of Black Tap milkshakes?) But there are plenty of simple ways to curb cravings so that they happen less often and aren’t nearly as overwhelming. RELATED: What do your food cravings really mean? Ready to battle your brownie urges? Try these tactics. 4 Ways to Prevent Sugar Cravings 1. Eat more. Yes, that’s what I said. If you’re dieting and feel deprived, sugar cravings may creep in. Calories are the only path to real energy, so eat them consistently, in the form of nutritious, whole foods. 2. Cut salt. I know, we’re talking sweet, not salty, but the two are even more linked than you thought. Super salty foods like restaurant meals and processed, packaged foods make you crave cheesecake and creme brulee. Tame the salt intake; tame the sugar craving. 3. Focus on protein. When your meals are all carbs (pasta party?), your body sucks up the starch and then wants sugar for fast energy. Protein (with a little bit of healthy fat and some fiber) will make you feel full, instead. And a satisfied eater doesn’t want for an eclair. 4. Check your magnesium. A deficiency of this important mineral has been linked to sugar cravings. Eat a diet filled with magnesium-rich food like spinach, legumes, nuts, seeds, and whole grains. If that’s not enough, you may need to supplement. Just think: if you can curb the cravings, you’ll be able to enjoy sugary treats as conscious indulgences when it’s worth it—rather than constantly fighting the urge.

The Inflammatory Foods You Should Really Avoid

If your body were a forest, inflammatory foods would be the sparks that start small fires—which later lead to a slow, destructive burn that destroys the entire system. Okay, that’s a little dramatic, but you get the picture. Inflammation is a scary process that is linked to nearly every chronic disease. While you may know how important it is to fill your diet with anti-inflammatory foods like antioxidant-rich blueberries and colorful spices, it’s equally critical to avoid the foods that can promote inflammation. RELATED: What Are Antioxidants, and Are They Important? These five unhealthy inflammatory foods are a great place to start. Inflammatory Foods to Avoid Canned Soup and Deli Meat Soup can be an incredibly nutrient-rich part of your diet, but the canned kind is often boiling over with excess salt. Too much sodium is linked to high blood pressure, and research has shown an association between sodium, high blood pressure, and inflammation. Make your own delicious soups at home, instead. Or look for low-sodium versions, some of which may be found in the freezer section. Other foods filled with sodium? Cured meats like deli turkey (which also contain other potentially inflammatory compounds like nitrates and AGEs…more on that later)  and (sorry) potato chips. Cookies, Cupcakes, and Bread Sugar is an inflammatory nightmare. Studies have found eating sugary foods and beverages increases markers of inflammation in the blood. So, sweets that contain tons of the added white stuff are a bad idea. (You don’t have to give them up entirely, they should just be assigned to the conscious indulgence part of your diet rather than treated like a regular food group.) RELATED: 4 Reasons You Have Sugar Cravings And white flour in general is a bad guy, since its high glycemic index means it essentially turns to sugar in your mouth. Research shows that foods with a high glycemic index can cause a decrease in levels of antioxidants in the blood, meaning you’ll have less defenders against free radicals, the perpetrators of inflammation. Fried Food French fries are sooo good, but unfortunately when foods are deep fried, compounds called advanced glycation end products (AGEs) form, and those are not good for your health. Studies like this one have shown diets that are lower in AGEs are associated with lower inflammation markers. Some fried foods are also fried in partially hydrogenated oils, AKA trans fats, which are major inflammation promoters. Thankfully, many companies stopped using them when the health risks  became apparent. Still, watch out for the term on food labels (or just avoid processed foods altogether, which is where they tend to lurk). The Bottom Line on Inflammatory Foods Avoid foods that contain trans fat, high amounts of sodium, added sugar, nitrates, and preservatives to help keep your body inflammation-free and prevent chronic disease. Now, who wants to sip on an Antioxidant Smoothie?