Although yams appear very similar to sweet potatoes, they're quite different. In fact, they're not even related. Yams belong to the Dioscoreae or morning glory family, while sweet potatoes are from the genus Convolvulaceae. Yams (from the African word "nyami," meaning "to eat") have only one embryonic seed leaf, while sweet potatoes have two.

Yams are grown throughout Africa, but Nigeria is the world’s most prolific producer, exporting to 70% of the world market. Close to 200 species of yams are consumed worldwide, but other than those found wrapped individually in supermarkets, they aren't easily found on American produce shelves. Popular varieties include Hawaiian yam, Korean yam, and sweet yam. You can cook Yams by boiling, mashing, grilling, roasting, baking, or sautéing. However they mustn’t be refrigerated until they're cooked and leftovers should be consumed within a few days.

Balanced in Carbohydrate

Almost all the carbohydrates in yams--nearly 40 grams in a 1-cup serving--are healthy complex carbs, they fuel your body, allowing it to conserve your protein for uses other than energy production, they’re also rich in fiber, while not a fuel source for the body, fiber helps maintain a healthy digestive tract and correlates with a decreased risk of obesity, heart disease and some forms of cancer- University of Illinois McKinley Health Center.

No Fat

Yams are extremely low in fat, contributing less than 0.25 grams per 1-cup serving. While dietary fat is essential for maintaining healthy cell membranes, cushioning your organs and allowing your body to absorb fat-soluble vitamins, excess dietary fat may lead to cardiovascular disease. The low-fat content of yams may help you reduce your overall dietary fat consumption to a healthy level.

Reach in Vitamins

Yams are an excellent source of vitamins C and B6, with 1 cup providing approximately 20 percent of your daily requirement. Vitamin C assists in tissue repair and wound healing, its antioxidant properties help offset the cell-damaging effects of free radicals in your body. Protein metabolism requires vitamin B6, and B6 also functions in the synthesis of red blood cells.

Protein

Your body uses protein to build muscle, repair tissue and synthesize biological molecules such as enzymes and hormones; they’re also a fuel source. Although yams don’t contribute significantly to your daily protein requirements, 1 cup offers over 2 grams of protein.

Minerals

Manganese, copper and potassium are abundant in yams, with a 1-cup serving providing roughly 20 percent of each of these essential minerals. The purpose of dietary manganese is not completely understood, says the Texas Heart Institute, although it is essential for good health and may help detoxify your body. Copper helps the body produce proteins such as hemoglobin, elastin and collagen. Potassium is involved in vital processes including energy production, muscles contraction and nerve impulses.

Happy Eating! 

By Marina Vjetrovic