Which potatoes are best for anti-inflammatory?

November 27, 2025 •

4 min read

While all potatoes offer nutritional benefits, research indicates that certain colored varieties are especially potent for fighting inflammation. Which potatoes are best for anti-inflammatory properties often comes down to their hue, with deep purples and reds containing powerful antioxidants that actively combat chronic inflammation.

Quick Summary

This article explores which potato varieties possess the strongest anti-inflammatory compounds. It compares purple, red, and sweet potatoes, detailing their unique antioxidants, resistant starch, and fiber content. Learn how to maximize the anti-inflammatory potential of potatoes through proper selection and cooking methods.

Key Points

Purple Potatoes: The top choice for anti-inflammatory benefits due to their high concentration of anthocyanin antioxidants.
Red and Sweet Potatoes: Excellent alternatives that provide strong anti-inflammatory effects from flavonoids and beta-carotene.
Nutrients in the Skin: Keep the skin on when cooking, as it contains many of the most beneficial compounds, including fiber and antioxidants.
Cooking Method Matters: Choose healthy cooking methods like baking or roasting over frying to preserve anti-inflammatory nutrients and avoid unhealthy fats.
Resistant Starch: Cooking and then cooling potatoes can increase resistant starch, which supports gut health and helps combat inflammation.
Nightshade Sensitivity: The link between potatoes and inflammation from nightshades is largely anecdotal and affects only a small percentage of people with specific sensitivities.

The Science Behind Potatoes and Inflammation

Contrary to outdated assumptions, potatoes are not inherently inflammatory for most individuals. Instead, they contain a valuable array of compounds that can actively reduce inflammation, making them a healthy addition to any anti-inflammatory diet. The key to unlocking these benefits lies in choosing the right type of potato and preparing it properly.

Potatoes are rich in antioxidants, including vitamin C and various polyphenols, which combat oxidative stress—a precursor to inflammation. Additionally, they contain significant amounts of dietary fiber and resistant starch, which feed beneficial gut bacteria. The fermentation of resistant starch by these microbes produces short-chain fatty acids, like butyrate, which can reduce inflammation in the gut and throughout the body. Research has identified purple and red potatoes as having particularly high concentrations of beneficial anti-inflammatory compounds.

Purple Potatoes: The Anti-inflammatory Champion

When it comes to antioxidant power, purple potatoes stand out from the pack. Their vibrant purple skin and flesh are rich in anthocyanins, the same potent antioxidants found in blueberries and blackberries. These compounds protect cells from damage, reduce inflammation, and have been linked to a lower risk of chronic diseases such as heart disease and type 2 diabetes.

Scientific Backing for Purple Potatoes

Reduced Inflammatory Markers: A study in healthy men who consumed purple potatoes showed significantly lower levels of inflammatory markers, including C-reactive protein (CRP), compared to those who ate white potatoes.
Lowered Blood Pressure: The antioxidants in purple potatoes have also been shown to help lower blood pressure in individuals with hypertension.
Protection Against Oxidative Stress: Studies indicate that purple potatoes can increase the antioxidant capacity of the bloodstream, helping to fight free radical damage.

Red and Sweet Potatoes: Powerful Anti-inflammatory Runners-up

While purple potatoes take the top spot, other colorful varieties also offer impressive anti-inflammatory benefits:

Red Potatoes: These potatoes contain flavonoid antioxidants, like quercetin, in their skin. In fact, some research suggests red potatoes can have up to twice the amount of flavonoids as white potatoes, contributing to their immune-boosting and anti-inflammatory capacity. Leaving the skin on is crucial for maximizing these benefits.
Sweet Potatoes: Belonging to a different plant family, sweet potatoes are rich in beta-carotene, the antioxidant that gives them their orange hue. The body converts beta-carotene into vitamin A, which plays a critical role in supporting immune function and fighting inflammation. Some purple-fleshed sweet potatoes are particularly high in anthocyanins and offer excellent anti-inflammatory properties.

The Importance of the Skin

For almost all potato varieties, the skin contains a high concentration of beneficial nutrients, including fiber, antioxidants, and minerals. To maximize the anti-inflammatory potential of your potatoes, it's best to wash them thoroughly and cook them with the skin on. This practice ensures you receive the full spectrum of vitamins, minerals, and phytonutrients available.

How Cooking Affects Anti-inflammatory Compounds

The method of preparation plays a significant role in a potato's overall health impact. While frying can negate health benefits by adding excess fat and calories, simpler cooking methods like baking, roasting, or boiling are recommended. Furthermore, cooling cooked potatoes before consumption increases their resistant starch content, further benefiting gut health and inflammation.

Comparison of Anti-Inflammatory Potatoes


Potato Variety	Key Anti-inflammatory Compounds	Anti-inflammatory Strength	Notable Benefits
Purple	Anthocyanins, Fiber, Resistant Starch	Highest	Reduces systemic inflammation, lowers blood pressure, boosts antioxidants
Red	Flavonoids (Quercetin), Anthocyanins	High	Immune-boosting properties, rich in vitamin C and potassium
Sweet	Beta-carotene, Vitamin A, Fiber	High	Supports immune function, improves gut health, high in fiber
White (Russet)	Vitamin C, Potassium, Resistant Starch	Moderate	Good source of fiber and minerals, but fewer antioxidants

Addressing the Nightshade Myth

Some people express concern about potatoes belonging to the nightshade family, believing they can trigger or worsen inflammation. However, research suggests this is only an issue for a small number of individuals who have a specific sensitivity. For the vast majority, the anti-inflammatory benefits of potatoes far outweigh any anecdotal concerns. If you suspect a nightshade sensitivity, it is best to consult a healthcare provider. Always avoid green potatoes or those with sprouts, as they contain higher levels of the toxic compound solanine.

Conclusion: Choosing the Right Potato for You

In conclusion, when choosing which potatoes are best for anti-inflammatory benefits, the science points to colorful varieties, especially purple potatoes. Their high concentration of powerful antioxidants, like anthocyanins, makes them exceptionally effective. Red and sweet potatoes also offer significant anti-inflammatory compounds. By choosing these colorful tubers, leaving the skin on for maximum nutrient content, and opting for healthy cooking methods, you can make potatoes a powerful and delicious tool in your anti-inflammatory diet. It's time to re-evaluate the humble potato and embrace its potential for promoting health and wellness. For more on the health benefits of sweet potatoes, you can explore information from Healthline.

Frequently Asked Questions

While all potatoes contain beneficial nutrients like fiber and potassium, the anti-inflammatory benefits are most pronounced in pigmented varieties like purple, red, and sweet potatoes, which contain higher levels of antioxidants.

Purple potatoes are rich in anthocyanins, a potent type of antioxidant also found in blueberries. These compounds have been shown in studies to reduce inflammatory markers and protect cells from damage caused by oxidative stress.

No, this is a common misconception for most people. White potatoes contain nutrients like vitamin C and potassium that support health. Concerns about white potatoes and inflammation are often linked to unhealthy cooking methods (frying) or very specific individual sensitivities to nightshades.

Yes. Frying potatoes can add unhealthy fats and calories, while baking, roasting, or boiling them preserves their beneficial nutrients. For maximum benefit, cook and then cool potatoes to increase their resistant starch content, which is excellent for gut health.

Yes, it is highly recommended to eat the skin. The skin, especially on red potatoes, contains a high concentration of nutrients and powerful antioxidants like quercetin and anthocyanins, which are potent anti-inflammatory agents.

Yes, potatoes are a good source of fiber and resistant starch, particularly when cooked and cooled. This resistant starch feeds beneficial gut bacteria, which in turn produce short-chain fatty acids that help reduce gut and systemic inflammation.

The nightshade controversy stems from anecdotal claims that potatoes and other nightshade vegetables aggravate arthritis or inflammation due to the presence of solanine. However, scientific evidence does not support this for the general population, and it is only a concern for people with specific sensitivities.