Come winter, we often see street hawkers selling the delicious ‘Sweet Potato Chaat’ – a dish that is sweet, salty, and slightly tangy, and is known for its health benefits. This root vegetable is popular not only for its sweet, earthy taste but also for its impressive nutritional profile. But did you know there are two major types of sweet potatoes available in the market? One type has an orange to brown colour, while the other is a red to purple shade. This can lead to confusion about which sweet potato is better. If you find yourself unsure of which variety to choose, this article is for you. We will share the differences, benefits, and uses of both types of sweet potatoes to help you make an informed decision.
Colour and nutrient composition
The most apparent difference between purple and orange sweet potatoes is their colour, which, in turn means that they have different nutrients.
Orange Sweet Potatoes: The lovely orange colour of this sweet potato exists due to a lot of beta-carotene, an antioxidant that eventually gets converted into Vitamin A in the body. Beta-carotene is found to improve good vision, immune function and also helps in healthy skin. According to the researchers in The American Journal of Clinical Nutrition, orange sweet potatoes are one of the richest sources of beta-carotene available in the diet and this is why most people looking for foods to lose some weight prefer this in their diet.
Purple Sweet Potatoes: Anthocyanins give this sweet potato its deep purple colour, a powerful antioxidant found in berries such as blueberries and blackberries. Anthocyanins have been associated with a number of health functions, including anti-inflammatory and anticancer capabilities. This could be attributed to the very high antioxidant activity of anthocyanins, according to a review paper in Food & Function.
Nutritional benefits
Orange and purple sweet potatoes are rich in vitamins and minerals, however, their health benefits vary in that they contain different types of antioxidants.
Orange Sweet Potato
Care for the eyes: Orange sweet potatoes contain a high amount of beta-carotene, which will improve eye health and reduce macular degeneration and other bad eye diseases.
Improve Immune Function: Beta-carotene also makes the immune system work properly through its role as an antioxidant in fighting free radicals.
High source of Vitamin C: Orange sweet potatoes are full of vitamin C that works in enhancing collagen production, skin health, and the absorption of iron.
Purple Sweet Potato
Fight Inflammation: The anthocyanins of purple sweet potatoes are said to possess anti-inflammatory properties. According to the Journal of Agricultural and Food Chemistry, anthocyanins may inhibit inflammation, which prevents arthritis and heart disease, among others.
Anticancer: The strong antioxidants of purple sweet potatoes may guard against certain cancers by fighting the free radicals.
Anthocyanins also play a role in heart health through improving blood vessel function and preventing hypertension.
Taste and texture
The different taste and textures of these two varieties of sweet potatoes may affect their preparation methods.
Orange Sweet Potatoes: They possess a naturally sweet flavour with a moist, soft texture when cooked. They are ideal for mashing, baking, or simply integrating them into desserts. The sweetness of orange sweet potatoes can be well accompanied by spices like cinnamon, nutmeg, and ginger.
Purple Sweet Potatoes: They have a milder, earthier flavour and a denser, drier texture. This makes them perfect for roasting or frying. The flavour of purple sweet potatoes blends well with savory ingredients such as garlic, herbs, or olive oil.
Culinary uses
Sweet potatoes can be either yellow or purple. Both variants can be prepared in numerous ways. Here’s how you can use them in your meals:
Orange Sweet Potato
Mashed Sweet Potatoes: Always a crowd-pleaser, mashed sweet potatoes are flavoured with butter, salt, and a hint of cinnamon.
Fries: Wedged or striped, sweet potatoes make fabulous fries when tossed with paprika or cayenne and oven-baked or deep-fried.
Soups and Stews: The natural sweetness of sweet potatoes harmonizes particularly well with the rough flavours of carrots, lentils, and chickpeas.
Purple Sweet Potato
Roasted Purple Sweet Potatoes: Chopped into small cubes and roasted in olive oil with some rosemary and sprinkle of sea salt.
Purple Sweet Potato Pie: Made instead of the sweet potato for a different flavour of this favourite dessert.
Smoothie: You can also cook it and make smoothies for a great colour and added antioxidants.
Health considerations
Both types of sweet potatoes have their beneficial health effects but need to be consumed in moderation as part of a balanced diet.
GI: Orange and purple sweet potatoes have a lower GI than that of white potato, meaning a slower impact on blood sugar. However, the GI of purple sweet potatoes is lower compared to the orange variety and even more beneficial for those who control sugars in the blood.
Digestive Health: Both varieties contain fiber that aids in proper digestion. The fact that purple sweet potatoes are more dense might give them a slight edge over orange varieties when it comes to fiber, which would help ensure good bowel movements.
Scientific studies and findings
Various research carries credence to nutritional content and benefits attributed to both types of sweet potatoes:
Beta-Carotene and Vitamin A: An article published in the Journal of Nutrition stated that beta-carotene-rich food stuff like orange varieties of sweet potatoes increased the body’s reserve of vitamin A significantly with benefits to the eye and body’s immune system.
Anthocyanins and Prevention of Chronic Diseases: Research on antioxidants revealed that anthocyanins found in the purple-coloured varieties of sweet potatoes help reduce oxidative stress, thereby lowering the risk of chronic diseases by a significant percent.
Comparison Studies: From Food Chemistry, it was discovered that both types are filled with a large amount of healthy antioxidants; however, the antioxidant capacity is greater in purple sweet potatoes due to the present anthocyanin.
Orange and purple sweet potatoes are very nutritious, providing different types of health benefits as well as flavours to add goodness into your diet. Orange-coloured sweet potatoes should be perfect for improving vision and boosting your immune systems due to high contents of beta-carotene. Purple sweet potatoes are rich in anthocyanins, which is great for anti-inflammatory and antioxidant factors that promote healthy cardiovascular functions, thus giving one protection from chronic diseases.
Adding either variety to your recipes, according to taste and dietary requirements, helps make the most of the goodness that these colourful root vegetables have in store for you.