5 reasons you need to try the Purple Sweet Potato! + 2 easy recipes!

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As if there were only 5 reasons. Ha!

Look at that vibrant purple! YUM!

1. Purple Sweet Potato May Prevent Blood Clots

One of the caffeoylquinic acid derivatives (chlorogenic acid) may be helpful in preventing blood clots. A study of blood samples in the lab explored chlorogenic acid effects and found [28]:

  • A reduction in the activity of pro-clotting enzymes (activated factor X, activated factor XIII, thrombin)
  • Reduction of fibrin clot formation
  • Increase in time to clot formation (prothrombin time, partial thromboplastin time, thrombin time).
  • Anti-clotting effects in mice

2. Purple Sweet Potatoes have antibacterial and antifungal properties. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. It is the same pigment that gives blueberries, red grapes and red cabbage their color. In a bacterial growth plate study, purple sweet potato extract was plated with common infectious bacteria, including E. coli, Salmonella, Proteus, and Vibrio parahaemolyticus. The extract inhibited the growth of all of these bacteria [26]

Another study showed that extracts from the Sinjami strain had antibacterial activity against Staph aureus, Salmonella typhimurium, and E. coli [27].

3. Purple Sweet potatoes have Anthocyanins which decrease inflammation

Anthocyanins are also responsible for:

  • Decreasing inflammation [9]
  • Reducing tissue scarring [10]
  • Inducing the production of the liverโ€™s own antioxidant enzymes while scavenging free radicals on their own [11]

4. Purple Sweet potatoes reduce excess blood sugar

The caffeoylquinic acid derivatives found in them help to reduce excess blood sugar by increasing the secretion of GLP-1, which stimulates insulin secretion while reducing glucose production in the liver [12].

They also reduce oxidative stress and pro-inflammatory cytokine secretion after exercise

 5. Purple Sweet Potato May Slow Aging & prevent cancer

Blueberries may be the most well known for their high antioxidant levels, however, the purple sweet potato contains 150% more antioxidants than blueberries. These Antioxidants help to guard against cardiovascular disease and cancer.

How nice to find out that such a creamy and delicious vegetable is so good for us as well! Next time you want to add a splash of color and a healthy dose of antioxidants to your meal, you’ll know what to do!


To get you started here are 2 amazing purple potato recipes. I have only been enjoying purple potatoes for a few weeks now, so the recipes here are very simple!


They are still very tasty. I hope you enjoy them as much as my family does! I will surely be posting new recipes featuring this gem of a tuber as I try them.

Mashed Okinawan Sweet Potatoes

I devoured the mashed potatoes before I could snap a photo.. whoops ๐Ÿ˜‰ I promise to replace this image soon!


  • 3 lbs. Okinawan sweet potatoes
  • 3 Tbsp coconut oil OR Grass fed butter
  • Pinch nutritional yeast
  • splash of plain nut milk
  • salt & pepper to taste


  1. Peel the Okinawan sweet potatoes and chop into 1 inch cubes.
  2. Boil or steam potatoes for 25-30 minutes or until soft (will turn dark purple), then drain.
  3. Mash the purple potatoes while adding in coconut oil, nut milk and spices to taste. Add additional seasonings to taste if desired.
  4. Makes 12 servings.

Oven Baked Purple Fries (AKA ‘Barney fingers’)


  • 3 lbs. Okinawan sweet potatoes
  • 3 Tbsp coconut oil OR olive oil
  • salt & pepper to taste
  • 1 Tbsp Thyme (Optional!)


  1. Peel the Okinawan sweet potatoes and slice into 1 inch wedges or french fry shapes.
  2. toss potatoes with oil and seasoning, then spread onto 1-2 baking pans, allowing enough space for air to evenly flow around each fry/wedge.
  3. Bake potatoes at 420 degrees for 20-30 minutes or until crisp (will turn slightly golden). sprinkle with extra salt and pepper now if desired.
  4. Makes 6 servings. Enjoy alone or with dip.

Can you find this potato? Have you tried? what was your experience? I want to know!

Oh & If you try these recipes, be sure to snap a picture & let me know how it turns out! 

Drop me a line below, I would love to hear from you. 

until next time,



  1. “5 Superfoods to eat now.” 10 2 2010. The Dr. Oz Show. 4 Nov 2011
  2. Smith, S.E. “What are Okinawan Sweet Potatoes?” 18 July 2011. Wise Geek. 4 November 2011
  3. Vanaman, Bonnie. “Okinawan Sweet Potato Nutrition.” 11 August 2011. Livestrong.com. 4 11 2011
  4. “Sweet Potatoes.” 2010. The Worlds Healthiest Foods. 4 Nov 2011
  5. Lim, Soyoung. “K-State Researcher Studies the Anti-Cancer Capabilities of a Special Purple Sweet Potato.” 9 June 2009. Kansas State University. 4 Nov 2011
  6. Vanaman, Bonnie. “Okinawan Sweet Potato Nutrition.” 11 August 2011. Livestrong.com. 4 11 2011

4 thoughts on “5 reasons you need to try the Purple Sweet Potato! + 2 easy recipes!”

  1. I love this deep purple color! I just got a bag from the farmers market and didn’t know what they were for. I am making the fries now!
    Would this potato be suitable for making chips as well? what oil would you use?

    1. I know! It’s so beautiful. & It’s funny you ask! I actually had the same thought and I used all my left over purple potatoes to make chips. It’s very easy, I heat 2 cups coconut oil in a cast iron skillet then add in thinly sliced purple potato (use a mandolin if possible!) straight into the heated oil, flipping once and removing once lightly browned on both sides. immediately season to taste such as with just salt, salt and vinegar, bbq, or sweet with cinnamon and coconut sugar or maple syrup. etc. The options are endless!
      I will also be trying a dutch oven baked chip recipe with these purple potatoes and will post an update soon. be sure to subscribe to my newsletter if you want to get an email when that post is live.

      I hope you enjoy the fries and are able to try these chips.

      Thank you for stopping by and taking your time to drop me a line. I appreciate your support, Jennifer! (:

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