What is the difference between a yam and a sweet potato plus healing benefits and recipes. 

I am often asked if a yam is the same as a sweet potato. Despite what we have been told, yams and sweet potatoes are not the same thing! The majority of the orange potatoes at your local market are sweet potatoes, not yams.

Yes, both are root vegetables, but that’s where the similarities end! Yams are actually related to lilies. They vary from small to extremely large in size, and have a dark skin with white or reddish-purple starchy flesh. They’re also hard to find and therefore not usually in all supermarkets.

Sweet potatoes also range in color and size and are not always orange! Sweet potato skins can be light (think: white or yellow) to dark (think: reddish purple to brown) .The flesh inside is can range from orange to even white or yellow. The two most common varieties that you’ll find in your local grocery store are firm (lighter flesh) or soft (orange flesh).

Does it matter, for my health, if I eat one versus the other?

The good news: both yams and sweet potatoes are nutrient-dense, low fat foods. Most of the differences are subtle; yams are slightly lower-calorie, but sweet potatoes have slightly more nutrients and a little more protein. They are both good sources of carbohydrate and fiber, but sweet potatoes have a bit more of each. Where they really differ: the amount of vitamin A in sweet potatoes far outweighs what’s in yams and are far healthier than the white potato (a whopping 400% of your recommended daily requirement of vitamin A!), Vitamin A is particularly good for our eye health.

Just in case you are not convinced to make the switch to those pretty potatoes, here are four more reasons to include a yam or a sweet potato in your diet.

• Anti-cancer: Proteins in sweet potatoes may contain cancer-fighting properties
• High fiber: Women need approximately 25gm of fiber a day, and men need approximately 35gm. A medium-sized sweet potato with its’ skin on has approximately a whopping 6gm of fiber.
• Phytonutrient dense: Sweet potatoes are loaded with potassium, which is important for maintaining blood pressure.
• Sweet potatoes are relatively inexpensive, and with such a high nutrient content, making them one of the best bargains out there.

We love healing recipes. Check out our Twice Baked Sweet Potato with Creamy Avocado Dressing or for a Yam Smoothie that tastes like chocolate ice cream check out our Yam Cacao Smoothie. Dress up your collard greens with our Sweet Potato Collard Wrap.

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At LoveSelf we adore our contributors!

Sunny Gandara
Sunny Gandara is a Certified Health Coach through the Institute for Integrative Nutrition, a Certified Personal Trainer and Nutrition Fitness Specialist through the National Academy of Sports Medicine as well as a professionally trained chef with the Institute for Culinary Education in NYC. Using food and her unique recipes as her primary tool, Sunny works with female entrepreneurs who are interested in adopting a plant based diet, and seeking inspiration in the kitchen, while losing weight, increasing their energy and achieving overall optimal health.

Follow Sunny on Facebook or on Instagram “@sunnyand fit” and Twitter “@sunnygandara”.

Beth Ricanati, MD 

Beth Ricanati has built her career around bringing wellness into everyday life, especially for busy moms juggling life and children. Trained and worked at Columbia Presbyterian and then at the Cleveland Clinic, both in the Women’s Health Center and in the Wellness Institute at the founding medical director for Lifestyle180, a lifestyle modification program to treat chronic diseases with nutrition, exercise & stress management.

Follow her on Instagram at “@housecallsforwellness”, and on her website at www.housecallsforwellness.com.

Ottavia Zwillenberg

Ottavia joins us from London. Her  passion for healthy eating started two years ago, when she started having digestive problems. She turned to a plant-based diet in the hopes of fixing these problems. Healing food cured her of the challenging symptoms within six months! Ottavia can be found on Tumblr and Instagram at “cleangreennotmean”. YouTube at Ottavia Zwillenberg and her blog is www.healthyisthenewblac.wordpress.com.

Meg Phillips

Meg Phillips is a student in Southern Australia. Meg has a history of eating disorders and has found healing through eating mindfully and accepting that her body needs nourishment. She recreates recipes into healthier versions. Her yummy creations have influenced her peers to change their lifestyle to healthy, active, and happy! Meg can be found on Instagram at “_megphil”.

Michelle Gerrard Marriott 

Michelle is a lover of all creatures. She is an avid philanthropist and loves to travel and give back. Michelle lives a completely organic vegan lifestyle, and is very conscious of the environment and fair trade practices. She is the owner of The Vibrant Kitchen & Home. Reach out to Michelle on Instagram, Twitter, and Periscope @thevibrantkitchen or Pinterest.

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