Sweet potatoes vs yams: What is the difference

When it comes to root vegetables, two of the nutrient-rich items that are often neglected are sweet potato and yam. While they might look alike, the truth is they both are very different in taste, texture, and nutritional values. As per experts, sweet potatoes belong to the Convolvulaceae family and come in colours like orange, white, and purple. Yams, on the other hand, belong to the Dioscoreaceae family. Let us explore the key differences between sweet potatoes and yams and how they benefit the human body.

As per experts, sweet potatoes are good for eye health, immunity, skin, and also regulate blood sugar levels. Yams, on the other hand, are known for their resistant starch content, which may support gut health and improve insulin sensitivity. And when it comes to culinary uses, they both are versatile.Sweet potatoes are mostly baked, roasted, mashed, or even added to desserts, thanks to their natural sweetness. Yams are usually boiled, pounded or fried and served with savory dishes.

According to USDA, 100 gms of boiled sweet potato offers 80-86 calories, 20.1 g carbs, 4.2 g sugar, 4 g fiber, 1.6 g protein, 0.1 g fat, 709 µg vitamin A, 2.4 mg vitamin C, 337 mg potassium, and 30 mg calcium.

As per the nutritional values, sweet potatoes are rich in vitamin A, and even studies suggest that they are rich in antioxidants such as anthocyanins and carotenoids, which help neutralize free radicals, reduce oxidative stress, and may lower the risk of chronic diseases like cancer, cardiovascular diseases, and diabetes. It is also said that purple sweet potatoes can help regulate blood glucose by impacting hepatic glucose metabolism. They have a relatively low glycemic index when boiled, making them a favorable carbohydrate source for blood sugar control.

Per 100 gms of boiled yam contains 118 calories, 27.9 g carbs, 0.5 g sugar, 4.1 g fiber, 1.5 g protein, 0.2 g fat, 12 mg vitamin C, 816 mg potassium, and 17 mg calcium.

According to a study, yam contains resistant starch and fiber, which can reduce fasting blood glucose and hemoglobin A1c, improve insulin sensitivity, and slow sugar absorption. It is also said that regular consumption of yam, helps upregulate antioxidant enzymes and suppresses inflammatory genes, which may contribute to health maintenance and disease prevention. They also help lower cholesterol and provide anti-hypercholesterolemia effects, thanks to their bioactive compounds. They also improve digestive health and promote gut enzymes and beneficial bacteria.

Sweet potatoes are low in calories, but higher in vitamin A and antioxidants, making them more nutrient-dense. And on the other hand, yams provide more carbs and potassium, which makes them beneficial for energy and muscle function.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.