Fresher is better, we all can agree. But for those days that an organic farm-to-table raw potato is too much work, there is a shortcut substitute!
If you have to go the canned yams route, keep in mind to read the ingredients list and steer clear of any item that contains added sugars or high fructose corn syrup.
As much as you may hear the propaganda, not all carbs are bad for you. In fact, in some cases as is with sweet potatoes, carbs can be quite beneficial! In short, carbohydrates supply your body with energy.
For a quick background reference for those interested, this article HERE gives a scientific approach to the bodily break-down.
Without further ado, here below is a clearer display of the nutritional information on sweet potatoes utilizing the kind I found at my local grocery store, Bruce’s brand of yams, but made with Splenda instead of heavy syrup.
Before making an instant judgment, read the black & white for yourself:
Bruce’s Yams – Cut Sweet Potatoes With Splenda
| Calories | 90 | Sodium | 60 mg |
| Total Fat | 0 g | Potassium | 0 mg |
| Saturated | 0 g | Total Carbs | 21 g |
| Polyunsaturated | 0 g | Dietary Fiber | 3 g |
| Monounsaturated | 0 g | Sugars | 4 g |
| Trans | 0 g | Protein | 2 g |
| Cholesterol | 0 mg | ||
| Vitamin A | 230% | Calcium | 15% |
| Vitamin C | 4% | Iron | 4% |
(Nutrition chart courtesy of MyFitnessPal)
As you can see, in your suggested 2/3 cup serving, there is ZERO fat. Not saturated, trans, nothing! No cholesterol — why? CHOLESTEROL ISN’T FOUND IN PLANTS… hello perk of the plant-based lifestyle!
Vitamin A serving is a whopping 230% DV (“Other functions of vitamin A include the formation and maintenance of teeth, bones, soft tissue, white blood cells, the immune system and mucus membranes. Beta-carotene also acts as an antioxidant, protecting cells from free radical damage”) courtesy thanks.
15% calcium in only 2/3 cup of delicious sweet potatoes? Why keep sending calves to slaughter to drink a mommy cow’s breast milk meant for her baby? Yams are but ONE example of a single plant food that can provide wonderful benefits for you (technically a root, but I’m not here to argue semantics).
Most of what I’ve learned has been accumulated through countless hours of reading whether it was an article, a book, someone else’s blog, or 1 hour at a time in the store, reading the back of every item I picked up so I could have a steady handle on habitual future purchases.
Again and again I’ll suggest it: self education is the strongest tool you will have in undertaking any new endeavor. Take it upon yourself to find out a little more each day.
In wrapping to keep short, here are a few ways in which I enjoy using yams:
* Tossed in a smoothie with banana, strawberries, pineapple juice (or any combo you want), ice.
~ alternative: Sweet Potato Pie/Harvest Spice flavor with non-dairy milk (almond, cashew, hemp, oat, soy…), banana, oats, cinnamon, nutmeg, ice.
* Put in a bowl and warmed, topped with pecans or walnuts and cinnamon.
*Pureed to make a harvest soup/bisque with squash.
Happy Yamming. 🙂
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