Health Benefits of Yams and Sweet Potatoes [Which is Healthier]

Sweet potatoes and yams are often used interchangeably in recipes, and many people don't realize there are significant nutritional differences between the two foods. But what is the difference between the two and which one is healthier? Find out the answer out this video.



While both are good for you, sweet potatoes contain higher doses of most nutrients.



If you like the taste of yams more than sweet potatoes, don't kick them out of your diet just yet, they are still a highly nutritious food.



Here are 4 health benefits of yams and sweet potatoes.



1. Fiber.



Most diets don't get close to the 20 to 35 grams of fiber recommended for health, the Harvard School of Public Health reports.



Fiber helps you digest your food properly, which can cut your chances of getting constipated or developing hemorrhoids.



When you eat fiber regularly, you are also less likely to get heart disease and certain types of cancer.



A 1-cup serving of sweet potatoes supplies 7 grams of fiber and a cup of yams provides 5 grams.



2. Vitamins and Minerals.



One cup of sweet potatoes supplies 950 milligrams of potassium, and a cup of yams contains 911 milligrams, which is about 20 percent of the 4,700 milligrams you should get each day.



Potassium keeps your heart beating normally and helps your muscles work right.



A serving of sweet potatoes supplies 1,922 micrograms of vitamin A, a nutrient that keeps your eyes, skin, teeth and bones healthy.



This is more than the 700 to 900 micrograms you need on a daily basis. Yams contain vitamin A, but a serving only supplies a trace amount.



Sweet potatoes and yams contain vitamin C and iron, two nutrients that you need for a strong immune system, and folate, which can prevent certain birth defects.



3. Other Health Benefits.



Both sweet potatoes and yams contain antioxidants, which are compounds in plants that protect your cells from damage.



According to research published in 2014 from "Preventive Nutrition and Food Science" and in 2016 from "Nutrition and Cancer," the antioxidant and anti-inflammatory compounds in sweet potatoes and yams can help prevent several different types of cancer, including colon, breast and ovarian cancers.



The most anti-cancer properties in sweet potatoes were found in their peels, which many people discard but which is also where most of the fiber exists in the vegetable.



4. Eating Sweet Potatoes and Yams.



Replace your usual baked potato with a baked sweet potato and you'll get more fiber and vitamin A.



Add cubes of sweet potato to soup or stew or roast the cubes with olive oil and minced garlic for a tasty and nutritious side dish.



Stir pureed sweet potatoes into bread or muffin recipes or add it to a bowl of oatmeal.



Slice yams and saute them in olive oil with minced onions or grill the slices for a side dish that complements the flavor of grilled steak.



Combine cooked yam cubes with jalapenos and lime juice and use the mixture to top cooked chicken breasts.



The Bottom Line.



Sweet potatoes and yams are completely different vegetables.



However, they’re both nutritious, tasty and versatile additions to the diet.



Sweet potatoes tend to be more readily available and are nutritionally superior to yams — albeit only slightly.



If you prefer a sweeter, fluffier and moister texture, opt for sweet potatoes.



Yams have a starchier, drier texture but might be harder to find.



You really can’t go wrong with either.



Okay well I hope you enjoyed today's video on Health Benefits of Yams and Sweet Potatoes.



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