Advantages of Yams

Yams are members of the Dioscoreaceae plant family, which are native to Asia and West Africa. Although Americans commonly use the term "yams" to describe soft, orange sweet potatoes, yams and sweet potatoes are different vegetables. True yams are typically starchier and less moist than sweet potatoes, and have white or yellow flesh instead of orange. To find true yams in the U.S., you will probably have to visit a specialty food store. The nutritional advantages of yams differ from those of sweet potatoes.

Dietary Fiber

Yams are an excellent source of dietary fiber, with nearly 6 g per 1-cup serving, according to the U.S. Department of Agriculture. Dietary fiber helps support normal intestinal function and may reduce your risk for heart disease, notes MyPyramid.gov. Yams are typically prepared similarly to white or sweet potatoes. You can bake, boil, mash or lightly fry yams, which are less sweet than sweet potatoes.

Cholesterol-Free

Yams are a cholesterol-free, low-fat food. A 1-cup serving of cooked yams contains approximately 0.2 g of fat, reports the USDA. Including yams occasionally in your nutrition plan can provide a flavorful change from white and sweet potatoes without adding excess fat to your diet.

Potassium

Yams are an excellent source of potassium, with more than 931 mg per 1-cup serving, according to the USDA. In comparison, sweet potatoes contain 458 mg of potassium per 1-cup serving. Every cell of your body contains potassium, which assists in many vital functions. The contraction of your muscles, the pacing of your heartbeat and the conduction of nerve signals depend on the presence of potassium.

Vitamin C

When you think of good sources of vitamin C, your mind probably goes to various types of citrus fruit. Yams, however, also contain a high concentration of vitamin C, or ascorbic acid. The USDA reports that a 1-cup serving of cooked yams contains 17 mg of vitamin C, which supports many important body functions. Vitamin C is required for the production of connective tissue, which is essential for healing wounds and other injuries. Ascorbic acid also helps protect your cells from chemical damage caused by substances called free radicals. Your immune system, brain and adrenal glands require high concentrations of vitamin C daily to function normally, notes the National Institutes of Health Office of Dietary Supplements.

Complex Carbohydrates

Yams are high in starch, or complex carbohydrates. A 1-cup serving of cooked yams provides more than 38 g of carbohydrates with less than 1 g in the form of sugar, according to the USDA. Complex carbohydrates break down into sugars in your small bowel, providing your body with a rich source of fuel to generate energy.

The carbohydrates in yams account for nearly all the calories in this vegetable. A 1-cup serving of cooked yams contains 161 calories, with approximately 95 percent of the calories from carbohydrates, based on USDA figures.