Yam, sweet potato, same thing, right? Nope. In fact, yams are not related to the sweet potato at all; they come from different parts of the world. Although both are tubers, sweet potatoes, from South America, are a member of the morning glory family while yams are of the lily family and originated in Africa. Sweet potatoes vary in color from yellow to orange to purple on the outside skin, and yellow to pink to orange to red on the inside flesh. The orange varieties of sweet potatoes are often sold (incorrectly) as yams in grocery stores.

Though it may taste as sweet as candy, the sweet potato is packed with vitamins, minerals and fiber, with very few calories (130 per serving) or fat (≤ 1 gm).

The sweet, moist, tender fleshed potato has exceptional nutritional value. Its deep vibrant orange color is a giveaway to its high Vitamin A content, a powerful antioxidant that protects against free radicals and helps guard against diseases like heart disease, stroke, and cancer. One sweet potato contains five times the recommended daily allowance of Vitamin A. They are also a good source of Vitamin C, with 29 mg per serving, and the trace mineral manganese. Being rich in dietary fiber with almost 4 grams per serving, sweet potatoes lower the risk of constipation, diverticulosis and colon and rectal cancer, and help in minimizing the risk of heart disease, diabetes and obesity. The fiber, along with some protein (2 gm), also gives a feeling of satiety, which may help control overeating. The high amount of potassium (265 mg) in one sweet potato helps maintain fluid and electrolyte balance, which is good for people involved in heavy muscular work.

When choosing sweet potatoes, select ones that feel firm and have unwrinkled flesh. Store them in the cupboard, not in the refrigerator. When cooking, don’t boil them, because they can lose much of their flavor and nutritional value. Rather, wrap in aluminum foil and bake in the oven until tender, which should take an hour or so. Or peel and dice or slice them, sprinkle with melted butter or olive oil, dust with spices and roast them in the oven until they’ve gotten slightly caramelized. Clearly, sweet potatoes go well with brown sugar and maple syrup, but because of their sweet flavor, they also tend to blend well with salty, spicy or acidic ingredients, such as bacon, cayenne pepper or lime juice.

A simple way to add sweet potatoes to your diet is to replace part of your white potato intake. In fact, you may find sweet potatoes so delicious that they become your potato of choice. Now, there’s nothing wrong with the old baked russet potato. This doesn’t mean they’re unhealthy, but when compared with the nutrient-rich sweet potato, the winner is obvious.

Sweet potatoes can be used in most recipes that call for regular potatoes. Try some oven-baked sweet potato steak fries or thick cut some slices of sweet potato and cook them on the grill, and make a delicious, healthier substitute for the good old baked potato.

Look for information on yogurt in next month’s issue.

by Leanne Kramer. RD LN, Sanford USD Medical Center