Welcome back to Kathey Jo’s Kitchen. I am Kathleen Raskin of Las Vegas, and today I’m going to talk about two root vegetables, white potatoes and yams. Tubers have been a source of food for over millennia. A root vegetable means their edible portions are grown underground. There has been some confusion about how to identify yams from sweet potatoes. Yams are characterized by dark skin, with dry, white flesh. They require more butter, cream, or oil to cook, and are starchier. Sweet potatoes have tapered ends, with a light skin and a light yellow to deep orange flesh. Whatever you end up choosing, Kathey Jo’s Kitchen knows that you can’t go wrong with incorporating one or all of them to your wellness plan.
White Potatoes
The shelf life of potatoes works for everyone, from foodies to procrastinators. There are countless recipes showing the versatility of this tuber. White potatoes have a moderate amount of protein and are almost fat-free. They make you feel fuller longer. They tend to be more satisfying too. They’re cost-effective, providing an affordable source for essential nutrients like fiber, magnesium, potassium, and Vitamins B6, C, E, and K. Contrary to popular belief, white potatoes cannot make you obese, cause Type 2 diabetes, or trigger inflammation. The potato is the fourth most widely consumed vegetable in the world. White potatoes and beans go well to increase the fiber content of a meal.
Yams and Sweet Potatoes
Sweet potatoes don’t cause blood sugar spikes, and are truly a versatile vegetable. Yams are made up of complex carbohydrates and dietary fiber which keeps blood sugar levels even. Sweet potatoes have double the amount of potassium in comparison to white potatoes. Yams have a lower GI (glycemic index) than white potatoes. Sweet potatoes are lower in calories and have far more beta-carotene. Yams are a good source of fiber, manganese, metabolic B vitamins, potassium, and vitamin C. Sweet potatoes are the most nutrient-rich vegetable on Earth, containing iron, magnesium, potassium, vitamin B6, vitamin C, and vitamin D. Yams can be found in any grocery store. Yams can be an ingredient in cooked dishes and dessert foods. Check back with me, Kathleen Raskin, next time to learn more tips you can use in the kitchen!
