Most of the "yams" you find for sale in the United States are actually sweet potatoes. Sweet potatoes labeled as yams usually are the softer varieties, with orange flesh, while those labeled as sweet potatoes are often the harder, white-fleshed varieties. True yams are usually only sold in ethnic markets and are drier and starchier than sweet potatoes. Whichever type of sweet potato you consume, it's a good source of vitamins A and C, iron, calcium, thiamine and fiber.
Most Americans only consume about 14 grams of fiber each day, falling far short of the recommended intake. A half-cup serving of sweet potato without skin contains 4 grams of fiber, about 16 percent of the daily recommended intake of 25 grams of fiber for women, and 11 percent of the daily recommended intake of 38 grams of fiber for men.
Soluble fiber, found inside plant cells, is one of the two main types of fiber. This type of fiber absorbs water and forms a gel as it moves through your digestive tract, slowing the passage of food and helping you feel full for longer. It may help lower your cholesterol and your blood glucose levels, as well as your risk for heart disease. One serving of sweet potato contains 1.8 grams of soluble fiber.
Insoluble fiber, found in the cell walls of plants, is the other main type of fiber. Insoluble fiber bulks up your stool, helping it move through the digestive tract and limiting your risk for constipation, diverticulosis and hemorrhoids. One serving of sweet potato contains 2.2 grams of insoluble fiber.
Sweet potatoes are very versatile, and go with many different flavor profiles. Use them in place of regular potatoes; add them to stews, soups or chili; use mashed sweet potatoes to make quick bread, biscuits or pie; make a sweet potato casserole topped with marshmallows or make a sweet potato salad.
- The Library of Congress: What is the Difference Between Sweet Potatoes and Yams?
- Texas A&M University Extension: What is the Difference Between a Sweet Potato and a Yam?
- Colorado State University Extension: Dietary Fiber
- Harvard University Health Services: Fiber Content of Foods in Common Portions
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- sweet potato image by luda berlinerblau from Fotolia.com