White (amba) vs yellow haldi: Find out the difference(s) between the two forms of turmeric

"They both belong to the same family; however, white turmeric has a lighter coloured flesh as compared to yellow turmeric which has tough brown skin with orange flesh," said Karishma Shah, an integrative nutritionist and health coach.

By: Lifestyle Desk

New Delhi | Updated: May 12, 2023 09:58 AM IST

3 min read

In India, it is used as a part of Ayurveda for disorders of the skin, upper respiratory tract, joints and digestive system. (Source: Freepik)

Listen to this article

Your browser does not support the audio element.

Belonging to the ginger family, turmeric is a plant native to Southeast Asia and is grown commercially in the region, especially in India. Known for its unique flavour and myriad of health properties, its rhizome (underground stem) has been used as a culinary spice and traditional medicine since ancient times. In India, it is also used as a part of Ayurveda for treating (and managing) disorders of the skin, upper respiratory tract, joints, and digestive system.

However, while most of us are well aware of yellow turmeric, which is commonly found in most Indian kitchens, did you know that white haldi also exists? However, this variety of turmeric, also known as amba haldi, is not as commonly used and found, as compared to its yellow counterpart.

Talking about the primary difference between the two, Karishma Shah, an integrative nutritionist and health coach, said, “They both belong to the same family; however, white turmeric has a lighter coloured flesh as compared to yellow turmeric which has tough brown skin with orange flesh. The former also has a bitter flavour while the latter has a light but pungent taste. Additionally, amba haldi smells like mango, which is why it is also been named so.”

ALSO READ | Five common mistakes to avoid while using turmeric on your skin

As far as the nutritional profile of both is concerned, amba haldi contains carbohydrates, saponins, glycosides, phytosterols, resins, flavonoids, curcumin, vitamin A, proteins, fats, and minerals. On the other hand, yellow haldi is a rich source of vitamins A, B, C and E, xanthophylls — a phytochemical — and other minerals.

Explaining the benefits of both, the nutritionist said that the active ingredient in turmeric is a natural compound called curcumin, which has both antioxidant and anti-inflammatory properties. However, yellow haldi is better for immunity building, while amba haldi is used more for swelling, trauma, blood purification, and healing of wounds.

Here are some of their common benefits:

The active ingredient in turmeric is a natural compound called curcumin, which has both antioxidant and anti-inflammatory properties. (Source: Freepik)

*Heart disease: They can help reduce “bad” LDL cholesterol and triglycerides, thereby reducing the risk of heart disease.

*Diabetes: Turmeric can improve blood sugar metabolism and potentially reduce the effects of diabetes on your body.

Story continues below this ad

*Antibacterial: Both have strong antibacterial effects, which can reduce the growth of disease-causing bacteria.

*Obesity: They may inhibit the inflammatory pathway involved in obesity and can help regulate body fat.

*Anti-inflammatory: They have anti-inflammatory properties that help combat inflammation, especially for people suffering from arthritis.

*Strengthen respiratory system: Turmeric helps alleviate the symptoms of asthma, relieves lung irritation, and can ease the symptoms of chronic obstructive pulmonary disorder (COPD).

Story continues below this ad

Concluding, the expert recommended having about a teaspoon of haldi a day, which is considered to be safe. “Anything in excess may trigger certain reactions. Excess of turmeric can cause an upset stomach, nausea and dizziness, especially if you take capsules or supplements in high amounts,” she said.

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!

From the homepage