‘Tis the season for sweet potato casserole, candied yams, and other recipes incorporating traditional holiday spuds—but despite their popularity, it can be hard to tell the difference between some of these root and stem vegetables. Read on to learn more about these and other common winter tubers and roots, plus why they’re good for you!
Fun Facts About Sweet Potatoes
1. They’re Not Potatoes: Contrary to their name, sweet potatoes are not actually a variety of potato—they’re considered root vegetables from the morning glory family.
2. Sweet Potatoes, Not White Ones, Were First to Arrive in the States: Before the bright orange-fleshed sweet potato became popular, the white-fleshed sweet potato was actually the first to arrive in the United States. In order to distinguish between the two, the orange-fleshed and red-skinned sweet potatoes were often referred to as yams (from the shortened African word “nyami”).[1] As such, many people still mistake sweet potatoes for true yams which are not typically found in traditional grocery stores, but rather in international or specialty markets.
3. They Offer a Healthy Dose of Fiber: Sweet potatoes help satiate due to their high fiber content, which aids digestion.
4. Chock Full of Nutrients: One serving of sweet potato also provides approximately 400% of the daily recommended value of vitamin A along with sources of vitamin C, B6, and calcium.[2] In order to retain the most of these nutritional benefits, baking, roasting, or steaming sweet potatoes are good preparation options, but boiling is suggested to preserve the most antioxidant properties.[4]
5. Sweet By Nature: Sweet potatoes do contain 4.2 grams of sugar per 3.5 ounce serving, however this is likely to have a negligible health impact as long as you’re not consuming excessive quantities.[3]
Fun Facts About Yams
6. Their Beauty is Beyond Skin Deep: Not sure if it’s a sweet potato or a yam? While the skin of a sweet potato tends to be smooth and thin, the North Carolina Sweet Potato Commission explains that a true yam, on the other hand, has a rough, scaly flesh that’s often considered less attractive.
7. They’re Likely Not Local: The starchy edible root veggie is generally imported to America from Africa and the Caribbean.[5]
8. They go the Extra Length: Yams are much longer than white or sweet potatoes and can even reach several feet in length.
9. Nutrient Dense: Although not quite as nutritious as sweet potatoes, yams do yield rich amounts of fiber, complex carbohydrates, and potassium. A 3.5 ounce serving also provides approximately 28% of the daily recommended value of vitamin C, which promotes strong bones and healthy immune function.[6]
10. May Be Toxic if Raw? Yes. Believe it or not there is potential that raw yams may contain toxins so it is suggested to always peel and cook yams when preparing them.[7] A popular way to cook yams is to wrap peeled slices in aluminum foil and bake along with preferred spices.[8] They also make a great addition in stews.
Confused between the differences in sweet potatoes and yams? Quiz yourself to test your knowledge.
Fun Facts About The White Potato
11. Actually a Potato! The common white potato, unlike a sweet potato or yam, is considered a stem vegetable as it doesn’t come from a root.
12. Not a Dietary Disaster: Nutritionally, the white potato has earned a bad reputation due to its high starch content and glycemic load which can raise blood sugar, however it’s not all bad news. A 2015 study by the Institute of Medicine found that moderate potato intake could “contribute useful quantities of potassium and fiber to Americans’ diets.”[9, 10]
13. More Potassium than a Banana? Yep! It’s a fact: The average white potato actually contains more potassium than a banana.[11]
How to Keep Holiday Spuds Healthy
Whether you opt for sweet potatoes, yams, or white potatoes in your upcoming holiday dishes, there are ways to prepare these vegetables with an eye toward healthier alternatives. Consider some of the following preparation methods:
- Roast cubed pieces in foil and brush them with olive oil and spices
- Finish cooked potatoes or yams with an unexpected topping such as Greek yogurt, pesto, or a mustard-based sauce
- Thinly slice potatoes or yams and bake “chips”
- Mash and blend potatoes or yams and use as a dip in place of typical higher calorie, dairy-based dips
[1] http://www.health.com/food/what-is-the-difference-between-sweet-potatoes-yams?xid=socialflow_twitter_health
[2] https://health.clevelandclinic.org/2013/03/white-potatoes-vs-sweet-potatoes-which-is-healthier/
[3] http://www.fitday.com/fitness-articles/nutrition/healthy-eating/do-sweet-potatoes-contain-sugar.html
[4] http://nutritionfacts.org/2015/11/24/is-it-better-to-bake-boil-or-steam-sweet-potatoes/
[5] http://www.ncsweetpotatoes.com/sweet-potatoes-101/difference-between-yam-and-sweet-potato/
[6] http://foodfacts.mercola.com/yam.html
[7] http://foodfacts.mercola.com/yam.html
[8] http://www.congocookbook.com/staple_dish_recipes/yam.html
[9] http://www.precisionnutrition.com/regular-vs-sweet-potatoes
[10] http://www.fns.usda.gov/sites/default/files/ops/IOMWICFoodPkg-Potatoes-Findings.pdf
[11] http://www.livescience.com/45838-potato-nutrition.html
[12] http://www.fao.org/potato-2008/en/aboutiyp/index.html
Brittany DeLong is a health enthusiast and freelance writer and editor based in Sterling, Virginia. For the past eight years she has focused her writing on health, fitness, and lifestyle topics for various publications including The Health Journal, Posh Seven Magazine, and Washington Family Magazine. Brittany earned a master’s degree in electronic publishing from The George Washington University and a bachelor’s degree in journalism from George Mason University. She is an avid hiker and most recently hiked to the summit of Huayna Picchu in Peru.
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