“Sweet potatoes“ are a natural food with high nutritional value, especially the 3 most popular varieties: purple potatoes, orange potatoes, and yellow potatoes. Although they have similar names, in reality, they are different in terms of taste, nutrients, texture, and health benefits . This article will take you to compare the advantages and disadvantages of each type of potato in detail, along with advice from reliable academic sources, so that you can choose the sweet potato that best meets your health goals.
Purple sweet potato, high in antioxidants, suitable for health-conscious people.
Purple Sweet Potato is high in anthocyanin, an antioxidant that NCBI research has confirmed helps reduce inflammation, prevents certain types of cancer, and is good for blood vessels and the heart. It is also high in fiber, which helps control blood sugar levels well, making it suitable for people with diabetes or those trying to control their weight.
strength
- Antioxidants, anti-aging
- Low glycemic index, does not cause blood sugar levels to spike
- Firm texture, suitable for baking or making clean desserts.
weakness
- The price is higher than other varieties.
- The meat is quite dry. If it is not seasoned properly, it may feel dry in the throat.
- Some people may not like the specific smell.
Oranges are a high source of beta-carotene, good for eyesight and skin.
Orange Sweet Potato is a source of beta-carotene, which is converted to vitamin A in the body, helping to maintain eyesight and the immune system. According to สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน of Public Health, consuming beta-carotene from orange fruits and vegetables is a natural and safer way to be healthy than taking vitamin pills.
strength
- Naturally sweet, easy for children to eat
- Rich in vitamin A, good for skin and eyes.
- Soft texture, perfect for mashed potatoes, muffins or soups.
weakness
- The glycemic index is higher than that of purple sweet potatoes.
- Not suitable for diabetics if consumed in large amounts.
- If stored for a long time, they may spoil more easily than purple or yellow sweet potatoes.
Yellow potatoes, quality carbohydrates, affordable price
Yellow Sweet Potato is a native Thai variety that we are familiar with. It provides high energy, complex carbohydrates, and moderate fiber. It is suitable for general sweet and savory dishes such as curry, sticky rice with oil, or frying. The Department of Health recommends using yellow or white sweet potatoes for young children because they are not too spicy and not too sweet.
strength
- Cheap price, easy to find in general markets
- Suitable for use in Thai cooking.
- High energy, suitable for children and hard workers.
weakness
- The amount of vitamins and antioxidants is lower than other varieties.
- The taste is not too sweet, not suitable for making some types of desserts.
- When stored for a long time, fibers may form in the meat, making it tough.
In summary, choose the right sweet potato for your body and the menu you are going to make. Each color has its own benefits and characteristics. If you want to eat healthy, you should choose it according to your body’s needs, such as wanting antioxidants – you should choose purple sweet potatoes, wanting to nourish your eyes – choose orange sweet potatoes, but if you are going to cook general food and control your budget – yellow sweet potatoes are the answer. However, you should avoid adding sugar or frying in too much oil so that you get the full benefit of sweet potatoes in every bite.