Like many things, the answer is it depends. It depends on which variety is selected and how they’re prepared.
Potatoes have a fairly high glycemic index. On the index of 0-100, potatoes come in at about 41-61. With a higher antioxidant content, however, colored potatoes like red and purple, with their anthocyanidins, which can also help protect us against oxidative stress and cognitive decline. The average medium sized baked purple potato delivers appx. 4 grams of protein, 3 grams of fiber, 943 mg of potassium and 22 mg of vitamin C. And their glycemic index is about 20% lower than that of the white potato. One of my favorite ways to enjoy that this variety of potatoes is in a healthy Purple Potato Salad, made with Greek yogurt in lieu of mayonnaise.
Healthy Purple Potato Salad
- 1 lb. purple potatoes
- 2 stalks of finely chopped celery
- ½ small red onion, finely chopped
- ½ cup plain Greek yogurt
- 2 T extra virgin olive oil
- Clove of garlic, finely chopped
- 1 T apple cider vinegar
- ½ t celery salt
- 1 T capers (drained)
- 2 peeled, chopped hard boiled eggs*
- ½ t smoked paprika (if desired)
- Fresh cracked pepper & salt to taste
Place potatoes in a pan, cover with water that is about an inch over the top of the potatoes. Bring to a boil. Boil 10-20 minutes, based on the size of your potatoes. Test with a fork, until fork pierces the potato, but the potato is not mushy.
While potatoes are cooking, mix the dressing ingredients in a bowl, stirring to fully mix all ingredients.
Drain potatoes, let cool enough to handle them and the cut into about 1” pieces. Mix with celery and onion.
While potatoes are still warm, pour dressing over the vegetables and stir to combine. Can be made a day ahead and then leftover stored in the refrigerator for 2-3 days.
*In his book Ruhlman’s Twenty – 20 Techniques and 100 Recipes A Cook’s Manifesto, Michael Ruhlman describes how to make the perfect hard-boiled egg by placing your eggs in the shell into a pan large enough to accommodate them. Cover with water. About an inch over the top of the eggs. Place the pan over high heat, heat to boiling. Remove the pan from heat, cover and let eggs rest for 15 minutes. Drain and ice water bath for at least 10 minutes to prevent ferrous sulfide from forming. Eggs cooked this way retain their bright yellow yolks and are perfectly cooked.