What is the difference between sweet potatoes and yams? (2024)

FAQs

What is the difference between sweet potatoes and yams? ›

Yams tend to be more cylindrical and have scaly, bark-like skin. Sweet potatoes tend to have a more tapered shape and may be firm or soft with thinner skin. Generally, sweet potatoes taste sweeter than yams.

Yams and sweet potatoes differ in flavor and appearance, and they are not related. Sweet potatoes are in the morning glory family, while yams belong to the lily family. Yams aren't as sweet as sweet potatoes, and they are starchier and drier. Their texture and flavor are more similar to potatoes or yuca.

"They are not related or even in the same plant family," Harvey said. "Sweet potatoes are considered storage roots and are grown from plant vine cuttings called slips. Yams are considered tubers and are grown from pieces of the tubers."

Though they can both be part of a healthy diet, sweet potatoes are generally healthier than regular potatoes, partly because of their incredibly high vitamin A content. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike.

Sweet potatoes tend to have slightly fewer calories per serving than yams. They also contain a bit more vitamin C and more than triple the amount of beta-carotene, which converts to vitamin A in the body.

Its high fibre content contributes to a glycemic index of 54, significantly lower than that of potatoes having a glycemic index of 80. This makes yam better suited for weight watchers, diabetics and those with heart disease as it does not create sharp increase in insulin response.

When soft varieties were first grown commercially, there was a need to differentiate between the two. African slaves had already been calling the 'soft' sweet potatoes 'yams' because they resembled the yams in Africa. Thus, 'soft' sweet potatoes were referred to as 'yams' to distinguish them from the 'firm' varieties.

The bottom line. When eaten in moderation, sweet potatoes can be part of a healthy food plan when you're living with diabetes. Some types of sweet potatoes may even provide benefits to help you manage your condition. These include Japanese sweet potatoes and purple sweet potatoes.

Boiled sweet potatoes affect blood sugar levels far less than other varieties, such as fried, roasted, or baked versions. Longer boiling times reduce the GI further. To support better blood sugar control, it's best to select healthy cooking methods and enjoy sweet potatoes in moderation.

Sweet potato

“Sweet potato, often associated with oven baked, roasted or mashed, can actually be consumed raw,” says Cox. But you'll want to grate the flesh first to make it more palatable: “Grated into a slaw, sweet potatoes are a super source of beta carotene, vitamin C and fibre.”

What color sweet potato is the healthiest? ›

While all sweet potatoes contain vitamin A, the orange variety has substantially more of it. Beta-carotene and vitamin C help regulate your immune system and boost your body's natural protection against infections.

Okinawans typically serve sweet potatoes steamed, which perfectly renders their creamy texture and sweet flavor.

For side dishes, they're often boiled or baked (peeled or unpeeled). They can be added to soups, stews, and braises. Sometimes, boiled yams are mashed to serve as a side dish or an ingredient in quick breads and pies.

You may see them at the market labeled the African word Nyami or Namé. Yams have thick rough bark-like brown skin and white or yellow-ish flesh. They are starchy when cooked, and have a mild flavor.

“Sweet potato, often associated with oven baked, roasted or mashed, can actually be consumed raw,” says Cox. But you'll want to grate the flesh first to make it more palatable: “Grated into a slaw, sweet potatoes are a super source of beta carotene, vitamin C and fibre.”

For clarity: "Yams" are a specific potato that is shaped roughly similar to a human leg (feminine). The slang was used predominantly in the 1940s to 1960s to describe an attractive woman's legs. "Gams" means the same thing.