Yams are one of the most commonly eaten foods in the world, but true yams --- which differ from sweet potatoes, a vegetable with which they are often confused --- are not widely available in American stores, according to the Consultative Group on International Agricultural Research. About 200 different varieties of yams exist, each with a slightly different appearance and flavor. They are a good source of several important nutrients, including potassium, fiber, vitamin C and vitamin B6, explains the World's Healthiest Foods website, which makes them beneficial to those at risk for cardiovascular disease and diabetes.
Step 1
When shopping, ask a store employee for assistance, if necessary, to make certain the vegetable you purchase is a yam and not a sweet potato. Some grocery stores label certain varieties of sweet potatoes as yams, and purchasing the correct vegetable will ensure you obtain the desired nutrients and health benefits.
Step 2
Pick up each individual yam and look for bruises, cracks and soft spots. External damage is often a sign of internal damage to the vegetable. The yam should feel firm, but not hard, and have rough, scaly skin.
Step 3
Purchase yams that are located in a cool, well-ventilated area of the produce department, away from refrigeration. The World's Healthiest Foods site explains that refrigerating yams hurts their taste.
Step 4
Choose fresh yams over frozen yams. Canned yams are also likely to be of lower quality and poorer taste than fresh yams.
Tips and Warnings
- The high fiber content of yams makes them very filling. Because of this, they are a healthy addition to any weight-loss plan.
- True yams and sweet potatoes are not botanically related, according to the Library of Congress. Yams have just one embryonic seed leaf, where sweet potatoes have two.
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