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Different Varieties of Sweet Potatoes & Why You Should Be Eating Them

May 18, 2022

Sweet potatoes are food staples that we all love not just for its mellow, starchy and naturally sweet flavor but also for its incredible nutritional profile.

They are highly nutritious, tasty, affordable and can generally last for a couple weeks.

Packed with fiber, potassium and vitamins, sweet potatoes provide a sweet addition of essential nutrients to your diet.

Sweet potatoes are indeed an easy choice for a healthful snack but with all its different striking colors, how will you know which one is best for you?

Here’s a quick guide to picking the right sweet potato variant according to your health needs and goals.


1. Orange-fleshed sweet potato


Of the many varieties of sweet potatoes, orange-fleshed sweet potato has the highest levels of beta-carotene.

Beta-carotene gives vegetables a vivid yellow, orange and red coloring. It is converted into the body as vitamin A (retinol) which plays a vital role for our vision, cell growth, skin health and immune function.

What’s more, vitamin A is also good for fetal development and helps reduce mortality in pregnant women.


2. Okinawan sweet potato


Okinawan sweet potato, also known as Hawaiian sweet potato, is a variant with beige outer skin and deep, blue-purple flesh.

They tend to be drier and starchier than other traditional sweet potatoes and its natural purple color comes from the antioxidant called anthocyanin, a chemical compound responsible for the colors red, purple and blue in fruits and vegetables.

Anthocyanins contain anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects. It boosts your cancer defenses and helps protect your heart health.

Aside from being a good source of antioxidants and just like other regular sweet potatoes, Okinawan sweet potatoes are also low in glycemic index making them a good inclusion for a diabetic diet.


3. White sweet potatoes


If you prefer less sweet flavor in sweet potatoes, we highly suggest you try the white variant. White sweet potatoes can be used with more versatility in many recipes as it has a milder taste.

Although it complements more recipes and dishes, white sweet potatoes, however, have the lowest amount of the antioxidant anthocyanin.

Nonetheless, you can still count on white sweet potatoes as a good source of vitamin A, vitamin B, vitamin C and dietary fiber.




Sweet potatoes stand a good reputation in preventing a wide range of diseases and supporting overall health. Regardless of the variant, sweet potatoes are a healthy source of complex carbohydrates along with protein, manganese, magnesium and copper.

If you are looking to power up your health, make sweet potatoes a sweet addition to your diet!

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