These “identity crisis” veggies have BIG health benefits
Most vegetables are pretty easy to spot.
But there are two veggies in your produce aisle that can be tricky to identify.
Heck, even I sometimes have to stop myself and make sure I’m getting the “correct” thing when I shop!
But despite their identity crisis… today I’m going to cut through the red tape.
And show you why – no matter what kind you choose to eat — each comes with BIG health benefits.
Sweet potatoes and yams have similar tastes and looks… so much so that most people use their names interchangeably.
Both are considered underground tuber vegetables.
But that’s where the similarities end. Because, in fact, there are some very unique differences between the sweet potato and the yam.
Sweet potatoes are long and tapered with a smooth skin that can vary in color, ranging from yellow, orange, red, brown or purple to beige.
The two most common types of sweet potatoes are:
- Dark-skinned, orange-fleshed
- Golden-skinned, pale-fleshed
Yams, on the other hand, grow very large… are less sweet… and have a more starchy and dry flavor profile compared to sweet potatoes.
True yams can also be tough to find. Generally, they are imported and rarely found in local grocery stores (so your best chance of finding them are in international or ethnic food stores).
Most folks – including myself — get sweet potatoes confused with yams (and vice versa).
It turns out that the darker-skinned, orange-fleshed sweet potato variety was only introduced to the U.S. several decades ago and in order to set it apart from paler-skinned sweet potatoes, producers labeled them “yams.”
The term “yam” is now more of a marketing term for producers to distinguish between the two types of sweet potatoes.
But despite the consistent confusion, they are both chock-full of health benefits and deserve a place on your table.
Sweet potatoes are rich in antioxidants – particularly carotenoids – which are linked to lowering the risk of heart disease and cancer.
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.
Yams can have a lower glycemic index (GI) than sweet potatoes, which prevents your blood sugar from spiking too quickly.
It also turns out that yams can help with menopause. One study found that a high intake of yams over 30 days improved hormone levels, reduced LDL cholesterol and increased antioxidant levels in postmenopausal women.
The bottom line?
There are plenty of differences with the sweet potato and the yam. But they are both great for your health!
Hopefully this helps clear up any confusion you may have about these two nutritious veggies.
By the way, speaking of a healthy diet, keep an eye out for this afternoon’s eAlert. I have some news on another diet misconception…
And it could just save your brain.
To clearing up potatoes,
Sarah Reagan
Sources:
Brown, Mary Jane. “Sweet Potatoes vs Yams: What’s the Difference?” https://www.healthline.com/nutrition/sweet-potatoes-vs-yams
