The bright-orange tubers marketed as yams in the United States are actually a type of sweet potato. True yams are grown in the Caribbean and have significantly less beta-carotene than sweet potatoes. Sweet potatoes provide many nutritional benefits, in fact the Center for Science in the Public Interest rated them one of the most nutritious vegetables. Sweet potatoes can be enjoyed a variety of ways; seasoned spicy, salty or sweet and eaten for breakfast, lunch, dinner and even dessert.
Low Calories and Fat
Sweet potatoes are virtually fat free, with less than 1 g of fat in one medium potato. One medium sweet potato has around 130 calories. Sweet potatoes are made mostly of complex carbohydrates; they won't cause blood sugar spikes, they are digested slowly and are low on the glycemic index scale.
Fiber
One medium sweet potato provides about 4 g of fiber. The Institute of Medicine recommends that men under the age of 50 should get 38 g of fiber per day and women under 50 should get 25 g of fiber per day. Sweet potatoes can help reach these goals because one potato is almost 1/5 of the recommendation for women under age 50.
Carotenoids
Sweet potatoes are a rich source of carotenoids which give them their orange color. Carotenoids are a precursor to vitamin A which convert to vitamin A in the body. Vitamin A plays a major role in promoting healthy vision, cell division, a properly functioning immune system and protecting the surface linings of the respiratory and digestive system.
Vitamins and Minerals
Besides vitamin A, sweet potatoes are a rich source of potassium; one medium sweet potato provides 265 mg of potassium, 30 mg of vitamin C and 18 mcg of folate. Sweet potatoes are also naturally low in sodium, with only 17 mg per medium sweet potato.
References
- North Carolina Sweet Potato Commission: What is the Difference Between a Sweet Potato and a Yam?
- Foodreference.com: Sweet Potato Nutrition
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- National Institute of Health Office of Dietary Supplements: Vitamin A and Carotenoids
- Center for Science in the Public Interest: Ten Best and Worst Foods
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