Yams – All You Need to Know | Instacart Guide to Fresh Produce

What are yams?

In the United States, the word “yam” is used to refer to two broad types of root vegetable. On the one hand, are “true” yams, but often, when we talk about yams, we mean sweet potatoes. While the two vegetables have some similarities, they are not interchangeable, nor are they related. Sweet potatoes are a root vegetable with orange, purple, or white flesh. Although true yams are also root vegetables, they’re part of the tuber family. Yams have white, purple, or red insides, and tend to be significantly smaller than sweet potatoes, and are also distinguished by their bark-like skin.

Where did yams originate from?

Sweet potatoes are native to Central and South America. They’re conventionally thought to have been introduced to other parts of the world by Columbus and other European colonists. However, there is evidence sweet potatoes made it to Polynesia before the Europeans arrived in the Americas.

True yams are believed to have their roots in Western Africa, Southeast Asia, and the tropical regions of the Americas. They have a history in Africa, Asia, the Caribbean, and South America that goes back many centuries, and today are grown around the world in the “yam belt” that stretches around the equator.

Today’s biggest producers of yams are in Africa, with Nigeria leading by some distance in overall output. Other West African nations, including Ghana and Côte  D’Ivoire, are also important producers.

What are the benefits of eating yams?

A one-cup (100g) serving of sweet potatoes includes:

• 86 calories
• 20g carbohydrates; includes 3g fiber, 4.2g sugar
• 1.6g protein
• 0.1g fat

Sweet potatoes are also an excellent source of vitamin A and vitamin B6.

By contrast, one cup (100g) of yams contains the following:

• 118 calories
• 27.9g carbohydrates; includes 4.1g fiber and 0.5g sugar
• 1.5g protein
• 0.2g fat
• 23 percent DV of vitamin B6
• 21 percent DV of vitamin C
• 19 percent DV of manganese
• 17 percent DV of potassium

How are yams grown?

Both yams and sweet potatoes are grown from slips planted in ridges. Sweet potatoes are less particular to climate, growing well in both tropical and more moderate climates. On the other hand, true yams only grow in hotter climates. Both require lots of sunlight to grow well.

When are yams in season?

Sweet potatoes reach their peak around Thanksgiving, but they’re in season from the beginning of fall all the way through the winter. However, they’re easy to find at any time of the year in most large grocery stores. True yams are technically in season all year round, but in the United States, they’re not always easy to find. Use the Instacart app to find out where true yams are available near you. Most grocery stores will also stock a variety of canned sweet potatoes.

How do you pick yams at the grocery store?

Whether you’re shopping for sweet potatoes or true yams, focus on the skin when you’re picking them out among the vegetables at the grocery store. True yams have rougher skin that can resemble bark and may even be slightly hairy. The skin should be unbroken, and should not be shriveled, which is a sign the vegetable is drying out. Avoid sweet potatoes that have discolored, broken, or shriveled, wrinkly skin. Both sweet potatoes and yams should be firm to touch, so beware of mushy spots.

If you are looking to have your groceries delivered, you can easily shop for yams via Instacart. After adding a product to your cart, use the “Instructions” option to notify your Instacart shopper about any preferences or specific directions on how to choose the best products.

How to store yams

The rules for both sweet potatoes and true yams are fairly similar. First, neither should be refrigerated, as you don’t want to introduce moisture. Instead, keep your sweet potatoes and yams in a cool, dark, and dry cupboard or other storage space.

How to tell if yams are bad

Shriveled skin is a sign your sweet potatoes or yams are drying out. This doesn’t mean they should be discarded, but they’re starting to get past their best, so use them quickly. However, if your sweet potatoes or yams are mushy or soft, they should be tossed out. Look out also for dark spots or mold developing in the flesh, both of which are signs it’s best to get rid of your sweet potatoes or yams.

What can I substitute for yams?

Sweet potatoes and true yams can be substituted for each other, but true yams may not be easy to find. Any of the different colors of sweet potato can be switched in for the other, though switching an orange for purple sweet potato will obviously change the color of your dish. Regular potatoes can also stand in for sweet potatoes or yams. Explore Instacart to find out what varieties of potato are available near you.

Same-day delivery on yams or sweet potatoes with Instacart

Both sweet potatoes and yams are great sources of energy and nutrition and the kinds of things you should always have on hand to throw in the oven or boil up for a tasty side dish. Whether you’re a sweet potato person or more of a yam fan, you can find both near you with Instacart. Instacart is all about saving you time, so check out what’s in stock at grocery stores near you, place your order and enjoy same-day delivery.

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Instacart is the leading grocery technology company in North America, partnering with more than 1,400 national, regional, and local retail banners to deliver from more than 80,000 stores across more than 14,000 cities in North America. To read more Instacart posts, you can browse the company blog or search by keyword using the search bar at the top of the page.