Orange Shakarkandi Beta Carotene: Which Root Has More? (Video)

Transcript

Orange vs White Sweet Potato, does colour really matter?

Orange vs White Sweet Potato, does colour really matter?

Orange vs White Sweet Potato

Ever wondered why some sweet potatoes look orange inside while others stay white? In this video we’ll walk through how that colour tells you about beta carotene, what to look for at the market, and a simple trick that makes choosing a breeze, stay tuned for the key tip at the end.

Flesh colour matters

Research from Tanzania in 2020 showed that the orange-fleshed varieties packed detectable beta carotene, while the white-fleshed ones fell below the detection limit. That means the flesh colour, not the skin, is your first clue at the market. So if you’re after that provitamin A precursor, look for orange.

Study year

That 2020 paper, published in the Tanzania Journal of Science, compared orange and white roots side by side. The researchers measured beta carotene levels and found none in the white samples, while the orange ones showed a clear signal. It’s a simple, yet powerful, piece of evidence for shoppers.

Check flesh before buying

When you walk into the market, don’t just grab the first root you see. Politely ask the vendor to slice one in half, then hold it up in natural daylight, not under harsh shop lights. The orange interior will pop, while a white one stays pale. If the seller won’t cut, move on.

Cooking keeps carotene

The way you cook the orange root matters for keeping its beta carotene. In the same study, boiled pieces retained more of the pigment than fried ones. Roasting wasn’t tested, so we can’t say for sure. Pairing it with a little fat later can help absorption, but that’s a separate topic.

Simple serving

A typical serving is about one medium orange sweet potato, roughly the size of a clenched fist. That amount can be mashed, cubed, or roasted and paired with dal or a green veggie for a balanced plate. It’s a practical portion that fits everyday meals without overdoing anything.

Market test tip

Next time you’re at the stall, ask for a quick cut and snap a photo of the interior in daylight. Keep that picture on your phone as a reference. On future trips you can match the colour without needing a knife, saving time and ensuring you get the orange root you want.

The one key takeaway

Here’s the bottom line: if you’re after beta carotene, the orange-fleshed sweet potato is the one to choose. The white varieties simply didn’t show any measurable amount in the study, so they won’t give you that nutrient boost. That’s the single, practical tip to remember.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.