The Sweet Synergy of Purple Potatoes: Pairing for Potent Wellness
- Chef Junnie Lai
- 17 minutes ago
- 6 min read
Sometimes potatoes have a bad reputation. Many people see them as unhealthy due to their starch content and for other reasons. However, the reality is that they are very nutritious. This is especially true for sweet potatoes[i].
Purple sweet potatoes in particular have many health benefits that make them a good choice for your diet.
A Brief History of Purple Sweet Potatoes
There are actually several different types of purple sweet potatoes, including Stokes Purple Sweet Potatoes from the United States, as well as Okinawan and Molokai sweet potatoes. It’s believed that purple sweet potatoes were brought by Spaniards to the Philippines. They arrived in China around 1490. By the 1600s, they were being grown in Japan[ii].
The purple colour comes from anthocyanin, which is an antioxidant that is also found in red cabbage, purple cauliflower, and some other foods[iii].
Purple Sweet Potato: Health Benefits
As mentioned, purple sweet potatoes contain many antioxidants. In particular, they are rich in polyphenol antioxidants called anthocyanins[iv]. This not only give them their colour, but this plant compound also helps protect your body from stress and toxins. Since prolonged oxidative stress can lead to serious health problems[v], eating enough antioxidants in your food can help maintain good health.
Eating purple sweet potatoes can also help reduce inflammation[vi]. While some inflammation is needed by your body to fight off diseases and other issues, too much can cause your immune system to attack healthy organs[vii]. High levels of inflammation can result in serious health issues, such as arthritis, diabetes, heart disease, cancer, and more.
Purple sweet potatoes also contain high levels of beta carotene, which your body can convert into vitamin A[viii]. Vitamin A is important for immunity along with vision, growth, and cell division and reproduction[ix].
Studies have also shown that anthocyanin rich foods, such as purple sweet potatoes, may improve vascular health, helping the blood vessels that carry oxygen and nutrients through your body and remove waste[x].
Purple Sweet Potato Food Pairings
While there are many good reasons to eat purple sweet potato, at Foodpairing with Purpose, we aim to help people learn how to unlock the greatest benefits from their foods by pairing them with complementary items. Here are some of the most powerful pairings for purple sweet potato.
Purple Sweet Potato + Celery
o Eating this combination can help lower your blood pressure. In addition to the antioxidant and anti inflammatory benefits of purple sweet potatoes, celery contains a phytochemical called phthalides that can help increase blood flow and reduce blood pressure[xi].
Purple Sweet Potato + Pork
o Pork increases iron absorption[xii]. When combined with purple sweet potato, your body is better able to absorb nutrients.
Purple Sweet Potato + Brown Rice
o This combination can help you maintain a healthy weight. Both rice[xiii] and purple sweet potatoes[xiv]contain high amounts of dietary fibre, which helps you feel fuller for longer.
Purple Sweet Potato + Lotus Seeds
o Lotus seeds are also rich in fibre and have anti inflammatory properties[xv], making them a powerful pairing for purple sweet potatoes. Together, they help with digestion issues including constipation.
Purple Sweet Potato + Milk
o Eating this combination can help protect your heart. Studies have shown less heart disease in people who eat more dairy[xvi] while purple sweet potato is also known to improve cardiovascular health.
When You Should Not Eat Purple Sweet Potatoes
While there are many good reasons to eat purple sweet potatoes, there are some pairings that should be avoided. These include:
Purple Sweet Potato + Crab
o This combination can potentially lead to gallstones[xvii].
Purple Sweet Potato + Tomatoes
o Tomatoes contain several acidic substances[xviii], so eating them along with purple sweet potatoes can cause abdominal pain and other discomfort.
Purple Sweet Potato + Eggs
o Consuming eggs along with purple sweet potatoes can result in abdominal and stomach pain[xix].
Eggs are protein-rich and fatty, requiring stomach acid and bile to digest efficiently.
Purple sweet potatoes are fiber-dense and starchy, which slow digestion.
Together, they may overburden the digestive system, particularly in the morning or for people with sluggish digestion, leading to:
Bloating or gas
A heavy or full feeling
Poor nutrient absorption if not chewed thoroughly or cooked well
This pairing is more acceptable when:
Spices or digestive aids are included—e.g., ginger, scallion, turmeric, or fermented vegetables.
Eggs are lightly cooked (e.g., soft-boiled or poached), and sweet potatoes are roasted or mashed with warming oils.
The portion size is modest, and it’s eaten at lunch (when digestive fire is strongest).
Purple Sweet Potato + Bananas
o This combination can result in physical discomfort, stomach pain, or bloating[xx].
Purple Sweet Potato + Chicken
o Eating chicken with purple sweet potato can lead to abdominal pain[xxi] and other issues. In Traditional Chinese Medicine (TCM) and food synergy theory, not all nutritious foods are complementary when eaten together. While both purple sweet potato and chicken are healthy on their own, combining them may not offer optimal synergy—and in some cases, may lead to digestive discomfort or imbalance. Here is why:
Purple sweet potatoes are high in resistant starch and fiber, which slow digestion.
Chicken is a dense protein, which requires strong stomach acid and more time to digest.
Together, these may slow gastric emptying, leading to a “heaviness” or sense of indigestion—especially if eaten in large quantities or without balancing spices (like ginger or garlic) to aid digestion.
Purple Sweet Potato + Oatmeal
o Oatmeal and purple sweet potatoes can cause stomach cramping. This is because both foods contain high amounts of fibre and starch, and that can be difficult for your body to break down[xxii].
Purple Sweet Potato + Corn
o You may suffer from abdominal issues if you eat purple sweet potatoes along with corn. Corn contains cellulose, which is a fibre that is tough for your body to break down[xxiii]. Purple sweet potatoes are also high in fibre, and this large amount of fibre can be tough to digest at once.
Conclusion
Purple sweet potatoes are a nutritional powerhouse, rich in antioxidants, fiber, and essential vitamins. But like all foods, their benefits are maximized—or minimized—depending on how you pair them. As we've explored, combining purple sweet potatoes with the right ingredients can unlock synergistic effects that support cardiovascular health, digestion, and nutrient absorption. Conversely, mismatched pairings may create digestive discomfort or reduce nutrient bioavailability. At Foodpairing with Purpose, we believe in eating not just for flavor, but for function. By understanding food synergy, you can make more mindful, effective choices—turning each meal into an opportunity to nourish your body with intention and balance.
References:
[i] WebMD. Retrieved 2023 January 26. “Health Benefits of Sweet Potatoes” https://www.webmd.com/food-recipes/benefits-sweet-potatoes
[ii] All Recipes. Retrieved 2023 January 26. “What Is a Purple Sweet Potato and How Do You Cook With It?” https://www.allrecipes.com/article/what-is-purple-sweet-potato/
[iii] MyFitnessPal. Retrieved 2023 January 26. “7 Purple Foods Bursting With Anthocyanin Benefits” https://blog.myfitnesspal.com/7-purple-foods-bursting-with-anthocyanin-benefits/
[iv] Healthline. Retrieved 2023 January 26. “Purple Power: 7 Benefits of Purple Potatoes” https://www.healthline.com/nutrition/purple-potatoes#3.-Packed-with-antioxidants
[v] Healthline. Retrieved 2023 January 26. “Antioxidants Explained in Simple Terms” https://www.healthline.com/nutrition/antioxidants-explained
[vi] Eating Well. Retrieved 2023 January 26. “Health Benefits of Purple Potatoes” https://www.eatingwell.com/article/7561504/health-benefits-of-purple-potatoes/
[vii] WebMD. Retrieved 2023 January 26. “Everyday Habits to Ease Inflammation” https://www.webmd.com/arthritis/ss/slideshow-everyday-habits-to-ease-inflammation
[viii] Livestrong. Retrieved 2023 January 26. “Purple Sweet Potato Nutrition” https://www.livestrong.com/article/286212-purple-sweet-potato-nutrition/
[ix] Mayo Clinic. Retrieved 2023 January 26. “Vitamin A” https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945
[x] PubMed. Retrieved 2023 January 26. “The Effect of Anthocyanin-Rich Foods or Extracts on Vascular Function in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials” https://pubmed.ncbi.nlm.nih.gov/28825651/
[xi] Cleveland Clinic. Retrieved 2023 January 26. “Celery May Help Bring Your High Blood Pressure Down” https://health.clevelandclinic.org/celery-may-help-bring-your-high-blood-pressure-down/
[xii] Pub Med. Retrieved 2023 January 26. “Pork meat increases iron absorption from a 5-day fully controlled diet when compared to a vegetarian diet with similar vitamin C and phytic acid content” https://pubmed.ncbi.nlm.nih.gov/16115336/
[xiii] WebMD. Retrieved 2023 January 26. “Brown Rice: Health Benefits, Nutrition Facts, and How to Prepare It” https://www.webmd.com/diet/health-benefits-brown-rice
[xiv] Southern Living. Retrieved 2023 January 26. “What You Should Know About The Purple Sweet Potato” https://www.southernliving.com/food/veggies/potatoes/sweet-potato/purple-sweet-potato
[xv] Netmeds. Retrieved 2023 January26. “5 Fantastic Benefits Of Lotus Seeds For Overall Health” https://www.netmeds.com/health-library/post/5-fantastic-benefits-of-lotus-seeds-for-overall-health
[xvi] Harvard Health. Retrieved 2023 January 26. “Less heart disease in people with a dairy-rich diet?” https://www.health.harvard.edu/heart-health/less-heart-disease-in-people-with-a-dairy-rich-diet
[xvii] SFGate. Retrieved 2023 January 26. “List of Foods That Aggravate the Gall Bladder” https://healthyeating.sfgate.com/list-foods-aggravate-gall-bladder-10307.html
[xviii] Livestrong. Retrieved 2023 January 26. “What Type of Acid Is in Tomatoes?” https://www.livestrong.com/article/519283-what-type-of-acid-is-in-tomatoes/
[xix] Livestrong. Retrieved 2023 January 26. “Pain in Stomach After Eating Eggs” https://www.livestrong.com/article/279757-pain-in-stomach-after-eating-eggs/
[xx] Very Well Health. Retrieved 2023 January 26. “Why Do Bananas Make My Stomach Hurt?” https://www.verywellhealth.com/bananas-make-stomach-hurt-5220860
[xxi] Livestrong. Retrieved 2023 January 26. “3 Reasons Your Stomach May Hurt After Eating Chicken and What to Do About It” https://www.livestrong.com/article/399028-i-have-stomach-pain-after-eating-chicken/
[xxii] Livestrong. Retrieved 2023 January 26. “Stomach Cramps and Oatmeal” https://www.livestrong.com/article/525712-stomach-cramps-oatmeal/
[xxiii] Healthy Women. Retrieved 2023 January 26. “Worst Foods for Your Stomach” https://www.healthywomen.org/content/article/worst-foods-your-stomach