Although many sweet potatoes are trying to pass themselves off as yams, they are entirely different vegetables. Yams are sweeter, not as rich in vitamin A and C, and are not grown as widely in the U.S. as sweet potatoes are. Both have a variety of colors, with the sweet potatoes flesh being yellow or orange.
Its thin skin may be white, yellow, orange, red, or purple, and its shape may be like a potato, or more tubular with long tapered ends. There are about 400 varieties, which are grouped into two categories. They are differentiated by the texture which results from cooking:
- Firm, dry and mealy or
- Soft and moist
Both of these types taste sweet and starchy; however there are many unique flavors. According to George Mateljan, an expert in foods and nutrition and the founder of The Worlds Healthiest Foods Organization the root vegetable, sweet potato is often thought of as a yam. The sweet potato belongs to the convolvulaceae plant family and is known by the scientific name of Ipomoea batatas, while the yam, another root vegetable, is from the Dioscoreae genus of plants.
As one of the oldest vegetables known to man, the sweet potato was introduced to Europe by Christopher Columbus. Evidence of its use dates back 10,000 years. The main commercial producers of sweet potatoes are China, Indonesia, Vietnam, Japan, India, and Uganda. While they can be found in local U.S. markets throughout the year, they are in season in November and December. (Just in time for Thanksgiving and Christmas dinners) Consumers should welcome them to their table year round because of the many health benefits that both sweet potatoes and yams provide.
These nutrient charts can be found at whfoods.com
. (World's Healthiest Foods) along with the illustrations, which help to identify the differences.
Nutritional Benefits of the Sweet Potato
- Significant Antioxidant Properties
- Helps Stabilize Blood Sugar and Lower Insulin Resistance Problems
- Good Source of Several Nutrients
- High in Anti-inflammatory Properties
- Adds Protection to the Health of Smokers by Way of Vitamin A
But the Yams Have Benefits of their Own to Offer
The flesh of yams, of which there are approximately 200 varieties, range from white, ivory, yellow or purple with a thick skin of either white, pink or brownish-black. The three main categories of yams are the Dioscorea alata (Hawaiian yam), the Dioscorea batatas (Korean yam), and the Dioscorea esculenta (sweet yam). Generally the vegetable that we know as yams is actually a sweet potato. In an effort to correct this misunderstanding, the U.S. Department of Agriculture requires the label to also read sweet potato, in addition to describing the product as yams.
As you can readily see, the nutrients in a yam or not the same as the sweet potato, and yams provide us with a different range of benefits:
Health Benefits Provided by Yams
- The Vitamin B 6 Content Breaks Down Homocysteines. Raised levels of Homocysteines are associated with damaged blood vessels, and increased risk of heart attacks and strokes.
- Helps Lower Blood Pressure Levels. Many who suffer with hypertension are known to have decreased levels of potassium. Not only do yams provide a good source of potassium, but also a storage protein called dioscorin. Dioscorin is known to inhibit an angiotensin converting enzyme, allowing for an increased kidney blood flow and lowered blood pressure.
- Provides Relief for Premenstrual Syndrome and supports the female endocrine system.
- Aids with Carbohydrate Metabolism
- Provides Enzymes Important in Energy Production
- Is a Good Source of Anti-oxidants
Why not add both of these root vegetables to your diet and enjoy the many health benefits they both provide?
Take care!