Yam, 1/2 cup (100 grams), baked with skin: 116 calories, 0 grams fat, 27 grams carbohydrate, 4 grams fibre, 1.5 grams protein, 670 mg potassium, 12 milligrams vitamin C, … The skin of a yam (left) looks kind of like tree bark, while a sweet potato (right) is more reddish-brown. Recipes you want to make. In Africa, they are most often boiled, roasted or fried. Nutrients of White Potatoes Vs. Yams. To revisit this article, select My⁠ ⁠Account, then View saved stories. In the US, true yams can be tough to find. Both sweet potato and yam are tuber vegetables. Heck argues that sweet potatoes should be your new vegetarian meat replacement because they "can carry spices in a way that other vegetables can't." This article takes an…, Though raw pork dishes exist in some cultures, eating raw or undercooked pork is risky business that can yield serious and unpleasant side effects…, While it's clear that drinking enough water is important to health, you may wonder whether the timing matters. Sweet potato varieties are classified as either ‘firm’ or ‘soft’. Our website services, content, and products are for informational purposes only. Current popular swe… To make these addictive White Sweet Potato Oven Fries, I used 3 large white sweet potatoes with the skin on and cut them into thick wedges, about 1/2 inch thick. Keep reading to find out the difference between yams and sweet potatoes. White Sweet Potato. They can be prepared by boiling, steaming, roasting or frying. Cooking and preparation methods can cause a food’s GI to vary. They have bumpy, tough brown skin (that looks almost tree trunk-like) with starchy, not sweet flesh. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). sambal oelek with a stick of butter. Incidentally, yams and sweet potatoes are different. GI is measured on a scale of 0–100. These ones are served with ricotta and scallions. On the other hand, raw yams are slightly richer in potassium and manganese. © 2021 Condé Nast. A 3.5-ounce (100-gram) serving of baked sweet potato with the skin on contains (4): A 3.5-ounce (100-gram) serving of boiled or baked yam contains (5): Sweet potatoes tend to have slightly fewer calories per serving than yams. The reason for the name mix-up, she explains, is because Louisiana sweet potato growers marketed their orange-fleshed as “yams” to distinguish from other states' produce in the 1930s—and it stuck. If stored correctly in a cool, dry place, they can keep for up to 2–3 months. The dark-red skinned tubers have a long oblong shape similar to yams. Sweet potatoes likely originated in Central or South America, but the ones we eat most are U.S.-grown. Maybe someday soon. They are cylindrical in shape with brown, rough, bark-like skin that is difficult to peel, but it softens after heating. This article explains the key differences between sweet potatoes and yams. But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. This can be very important in developing countries where vitamin A deficiency is common (10). Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. White Sweet Potato Skin vs. No Skin. No they aren’t. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Although not grown in the same quantities as the African yams, it has the largest distribution worldwide of any cultivated yam, being grown in Asia, the Pacific islands, Africa, and the West … It is rough and scaly and very low in beta carotene. Well, we looked into it and here’s some info we came across. A few reasons can explain how this mix-up happened. But back then, the sweet potato was also white or yellow in color. This is because it reminded them of true yams, a food staple they knew in Africa. As it melts into your potato, all your problems may melt away too. White potatoes do have lots of healthy minerals, fiber and carbohydrates in them, but definitely are not the superstars that sweet potatoes are. It is one of the oldest varieties and goes by an assortment of different names – 'Triumphs', 'Southern Queen’, ‘Popular Root’, ‘Choker’ and ‘White Bunch’. Yet, they are completely different vegetables. However, both are from the same botanical family. "Most of the so-called yams you see in American grocery stores are actually orange-fleshed sweet potatoes," explains Mary-Frances Heck, author of new cookbook Sweet Potatoes (and former BA staffer). Yams are more easily compared to the texture and flavor of white russet potatoes (with more fiber and complex carbs) and are best boiled and served alongside hearty braised meats. Sweet potatoes are tapered and prolonged vegetables, covered with smooth skin, which color varies from beige, yellow, orange to red, purple or brown. The flesh color varies from white or yellow to purple or pink in mature yams. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but it’s hard to find most of them in the store. They are imported and rarely found in local grocery stores. White sweet potatoes may look like russets, but they're loaded with some of the same fiber and vitamins that orange sweet potatoes have—though not as much beta-carotene. Restaurant recommendations you trust. i cut them into 1 inch chunks, roast them til theyve got some colour,caramalised a little then mash with butter and full fat milk. Boiling, rather than baking, frying or roasting, is linked to a lower GI (9). Because yams are typically only sold in specialty stores, you probably won't find real yams in your everyday grocery store. For example, sweet potatoes have a medium-to-high GI, varying from 44–96, whereas yams have a low-to-high GI, ranging from 35–77 (8). This dish has an amazing aroma and serves 4. All the varieties described below are technically sweet potatoes, though they’re often … Although sweet potatoes and yams are considered healthy and safe foods to consume for most people, it may be wise to follow certain precautions. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white flesh and a crumbly texture. Peeling and cooking yams thoroughly will remove any harmful substances (19). Real yams are entirely different root vegetables that are more like yucca in texture and flavor. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Sweet Potatoes. Surprisingly, sweet potatoes are only remotely related to potatoes. The flesh also ranges in color from white to yellow, orange, or orange-red. Their long shelf life allows them to be sold year-round. White potato nutrition. White potatoes and yams fall into the category of root vegetables. Sweet potatoes have been growing in popularity over the past five years, and now, virtually every restaurant menu offers them as an alternative to regular French fries. In addition, the darker-skinned, orange-fleshed sweet potato variety was only introduced to the US several decades ago. The texture is more toothsome than mushy when roasted, but if you braise them low and slow, they end up being silky yet still hold their shape. Most yams have a drier, potato-like starchiness than most sweet potatoes, which tend to have a rich flavor and, in some cases, creamy texture. Yam flour is available in the West from grocers specializing in African products. All rights reserved. There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause. They also contain a bit more vitamin C and more than triple the amount of beta-carotene, which converts to vitamin A in the body. Sweet potatoes also come in many different colors: purple, orange, yellow and brown on the outside, and white, yellow, orange and red on the inside, Pike explained. The skin color can range from white to yellow, red, purple or brown. While sweet potatoes can safely be eaten raw, certain types of yams are only safe to eat when cooked. All You Need to Know. Sweet potatoes come in many different colors. Sweet potatoes, also known by the scientific name Ipomoea batatas, are starchy root vegetables. Alton Brown discusses the difference between sweet potatoes and yams with a nutritional anthropologist, covering their history and varietal differences and … To revisit this article, visit My Profile, then View saved stories. All rights reserved. African slaves who came to the US called the local sweet potato “nyami,” which translates to “yam” in English. You might still find "yam" and "sweet potato" used interchangeably or in tandem. You can either make your own sambal paste with chiles, garlic, ginger, lemongrass, lime zest, and salt, or just mix 1 Tsbp. The darker-skinned variety (which is most often and incorrectly called a yam) has a thicker, dark orange to reddish skin with a sweet, vivid orange flesh and a moist texture. The paler-skinned sweet potato has a thin, light yellow skin and pale yellow flesh. They are not available as frequently as others, and that is the reason most people do not know much about them. © 2005-2021 Healthline Media a Red Ventures Company. Most vegetables labeled as a “yam” in US supermarkets are actually just a variety of sweet potato. However, with a wide variety of both yams and sweet potatoes in existence, there is considerable overlap when it comes to flavor and texture.Sweet potatoes, especially orange-fleshed sweet potatoes, are almost always sweeter than yams, but both vegetabl… The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. Despite its popularity, soy remains a controversial food. So, what's the difference between a sweet potato and a yam? The many varieties of sweet potatoes (Ipomoea batatas) are members of the morning glory family, Convolvulacea. So why all the confusion? At most grocery stores, absolutely nothing. This article reviews whether eating raw rice…. Hannahs are dense, firm, and creamy, and much less prone to becoming waterlogged than orange sweet potatoes. When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. This article examines the evidence for and against eating soy. Yam vs. Sweetpotato: A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. Wild yam powder can be found in some health food and supplement stores under various names. Many are concerned about the carbs in white potatoes versus the carbs in sweet potatoes, but … Sometimes life puts you at a crossroads: Do you buy yams or sweet potatoes? Not to mention, they can weigh up to an impressive 132 pounds (60 kgs) (2). in the uk the ones listed as ‘the yams’ are standard sweet potatoes. You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Hayman sweet potatoes are extremely moist and sweet, and they have a greenish-yellow flesh. Copyright © 2017 by Mary-Frances Heck. It is commonly used to make sweet potato fries, an alternative to baked or mashed potatoes. There are two main types of sweet potatoes, both of which are elongated yellow or orange tubers that taper to a point at each end. This article reviews all you need to…, Despite the popularity of pairing bananas with milk, many believe that this combination may not quite be a match made in heaven. A sweet potato (Ipomoea batatas) is a root vegetable belonging to the morning glory family and native to tropical regions of the Americas.It’s smooth, outer skin ranges in color from dusty orange-brown, to vibrant red, to light yellow-beige, while the insides range from an immediately recognizable orange flesh to purple and even pale white. I placed them in an even layer on a coconut oil-greased baking sheet and then topped them with more coconut oil. In the mid-20th century when orange-fleshed sweet potatoes were introduced to the United States, they were marketed as “yams” to avoid confusion with the white-fleshed sweet potatoes Americans already knew and ate. The neutrally-flavored yams are often used in Caribbean or West African cooking, and are difficult to find in the U.S.; sometimes you can pick them up at specialty grocery stores. One type of sweet potato popular in the southern states in the U.S. is the ‘White Delight’ variety. Originating in Louisiana, this type of sweet potato matures slowly, taking up to 125 days to be ready to harvest. Types of Sweet Potatoes. Sweet potatoes tend to be more readily available and are nutritionally superior to yams — albeit only slightly. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. D. alata, called "white yam", winged yam, water yam, and purple yam (not to be confused with the Okinawan purple "yam", which is a sweet potato), was first cultivated in Southeast Asia. Boniatos aren't as sweet as other sweet potatoes, but they're nonetheless one of the most popular potatoes in the Caribbean islands. They are now commonly found in the Caribbean and Latin America as well. Naturally occurring plant proteins found in yams can be toxic and cause illness if consumed raw. Their long shelf life allows them to be a steady food source during times of poor harvest (3). White potatoes belong to a totally different plant family, are definitely different looking than either yams or sweet potatoes and have a whole different set of nutrients. White-fleshed sweet potatoes like the Hannah were some of the first to be farmed and eaten in America. Are Yams Sweet Potatoes? Over 600 varieties of yams are known, and 95% of these are still grown in Africa. Healthline Media does not provide medical advice, diagnosis, or treatment. They also tend to have a good shelf life. These are not to be confused with White Hayman sweet potatoes, which are somewhat dry and not very sweet. You can buy them in a wide range of different forms, most often whole or sometimes pre-peeled, cooked and sold in cans or frozen. This article reviews whether mayo is safe when…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. 15. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Both sweet potatoes and yams have decent amounts of other micronutrients, such as B vitamins, which are vital for many bodily functions, including producing energy and creating DNA. Like a regular potato, the tuberous roots of the sweet potato plant are eaten as a vegetable. In fact, one 3.5-ounce (100-gram) serving of sweet potato will supply you with almost all of your daily recommended amount of vitamin A, which is important for normal vision and the immune system (4). It is most often baked, mashed or roasted. Since they're a little drier in texture, Heck suggests using them for gnocchi so you can control the amount of moisture in the dough. These are naturally occurring substances that are usually harmless. Both sweet potatoes and yams are very versatile. Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Their leaves and shoots are also sometimes eaten as greens. It's not sweet and has a dry, crumbly texture similar to a white baking potato. Here are 8 tasty fish…. It is also important to consider the glycemic index (GI) of each. They're versatile, easy to find, and the varietals within the orange-fleshed potatoes are all "pretty much interchangeable," says Heck. Both names are used interchangeably and often mislabeled in supermarkets. They are an extremely robust vegetable. Also, some studies suggest that certain types of sweet potatoes can help improve blood sugar regulation and reduce “bad” LDL cholesterol in people with type 2 diabetes (14, 15, 16). Cooking advice that works. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. They have a gentle, chestnut-like flavor. One of Heck's favorite ways to eat them is topped with sambal butter. Published by Clarkson Potter/Publishers, an imprint of Penguin Random House, LLC. As a staple on the Thanksgiving table, it’s most often served as a sweet potato casserole with marshmallows or sugar or made into a sweet potato pie. The flesh also varies depending on the type from purple to orange or to white. Ad Choices. They are thought to originate in Central or South America, but North Carolina is currently the largest producer (1). Here’s how these tubers compare — and why both deserve a place in your diet. Their scientific name is Dioscorea, and they originate in Africa and Asia. Regardless of the type, sweet potatoes are generally sweeter and moister than regular potatoes. They're something of a cross between white potatoes and the sweet potatoes that are known in the U.S. Diane sweet potatoes are one of the varieties that is often confused with yams. For non-pasta applications, Heck says they go really well with bright, acidic sauces like chimichurri. Because they belong to the same family of vegetables, they have similarities in nutrient content, but they also have their share of differences. First, let’s back up. Standard white potatoes' flavor would be obliterated by a heavy seasoning from Spanish paprika, black pepper, and garlic, but it works perfectly as a bacon-ish flavor in her Cobb salad recipe (pictured above) or with cumin and coriander for tacos. Cleanses or detoxes for psoriasis, but they 're something of a cross between white potatoes but... 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