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1 It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. 2  Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. Stir-Frying: Multiple studies have shown better absorption of the beta-carotene from sweet potatoes when fat-containing foods are consumed along with the Sweet potatoes are a good source of beta-carotene, vitamin C, folic acid, and some B vitamins. Predominantly grown in the Caribbean and Africa, yams are a good source of potassium, but contain no beta-carotene, and have lower levels of B vitamins, vitamin C, and folic acid than sweet potatoes. In the United States, what is commonly referred to as a yam is actually a variety of sweet potato (ipomoea batatas). Yams are similar in shape to sweet potatoes, but are drier and starchier in taste, and are rougher and scalier in texture. *Most sweet potato cultivars that contain the word gold or the word red in their title are orange-fleshed varieties. The intensity of the sweet potato's yellow or orange flesh color is directly correlated to its beta-carotene content. In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. Stir-Frying: Multiple studies have shown better absorption of the beta-carotene from sweet potatoes when fat-containing foods are consumed along with the sweet potatoes. Yams are not sweet, but more like traditional baking potatoes. Yams do not have the beta-carotene found in a sweet potato’s orange flesh, but they are a rich source of potassium. Both sweet potatoes and yams are high in vitamin C and fibre. Although sweet potatoes are dominant in North American diet, yams are common in other parts of the world such as Africa and Asia.  The richest sources of beta-carotene are yellow, orange, and green leafy fruits and vegetables (such as carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe, and winter squash). In general, the more intense the color of the fruit or vegetable, the more beta-carotene it has. Beta-carotene is a pigment found in plants that gives them their color. The name beta-carotene is derived from the Latin name for carrot. It gives yellow and orange fruits and vegetables their rich hues. Beta-carotene is also used to color foods such as margarine. 1 Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. 2  Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. Stir-Frying: Multiple studies have shown better absorption of the beta-carotene from sweet potatoes when fat-containing foods are consumed along with the sweet potatoes. The orange-flesh sweet potatoes are exceedingly rich in beta-carotene. The purple-flesh varieties are outstanding sources of anthocyanins, especially peonidins and cyanidins. Both types of sweet potatoes are rich in unique phytonutrients, including polysaccharide-related molecules called batatins and batatosides. In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. Stir-Frying: Multiple studies have shown better absorption of the beta-carotene from sweet potatoes when fat-containing foods are consumed along with the sweet potatoes. Carotene is the substance in carrots, pumpkins and sweet potatoes that colors them orange and is the most common form of carotene in plants. When used as a food coloring, it has the E number E160a. p119 The structure was deduced by Karrer et al. in 1930. In nature, β-carotene is a precursor (inactive form) to vitamin A via the action of beta-carotene 15,15'-monooxygenase. Isolation of β-carotene from fruits abundant in carotenoids is commonly done using column chromatography. While orange-fleshed sweet potatoes will increase your beta-carotene and vitamin A levels, white-fleshed sweet potatoes don't contain significant amounts of beta-carotene and thus aren't effective for this purpose. Sweet potatoes are also sometimes called yams in grocery stores. The way you cook your sweet potatoes will influence how much beta-carotene you absorb. Beta-carotene is fat soluble, so you need at least some fat in your meal to absorb the beta-carotene.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64 http://goaskalice.columbia.edu/answered-questions/are-yams-adequate-alternative-hormone-replacement-therapy http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64 http://www.chatelaine.com/health/diet/the-difference-between-sweet-potato-and-yam-plus-a-healthy-recipe/ https://umm.edu/health/medical/altmed/supplement/betacarotene http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64 https://en.wikipedia.org/wiki/Beta-Carotene http://woman.thenest.com/sweet-potatoes-betacarotene-14053.html
does yam contain beta carotene