Yams - Brown Rice Equivalent

[hawktribal]

I always eat a 1/2 cup brown rice ppwo, but I'm pretty sick of it. I know that there isn't a perfectly accurate answer to this question since yams vary in size, but what would be a similar portion of yams to a 1/2 cup of brown rice? whole, half?

[xtinaunasty]

if you're going to go with yams...a food scale would make things easier.

Yam - baked w/o skin: (4oz) 117/2/27.5/0 (cals/pro/carb/fat)
Yam - baked or boiled: (2/3c) 104/1.5/25/0
Brown Rice - cooked: (1/2c) 110/2/23/0

[hawktribal]

good stuff, any recommendations on how to cook them.. what way do you prefer?

[xtinaunasty]

well, i make 3 days worth of meals ahead of time. So, if yams are on the menu...I just peel them, cut them, and boil them all at once. That way I can just weigh them and put em in containers. they taste better if you bake them, but i dont have time for that crap

[Lugar]

1/2 cup of rice dry or cooked? God I hope dry........

[xtinaunasty]

the breakdown i listed was for 1/2c cooked...i know, it sucks!

[chest6]

Aren't yams and sweet potatoes so similar they're basically the same? I go crazy on sweet patotoes they're easy to cook, I just microwave them.

[xtinaunasty]

yams and sweet potatoes are the same. but i got white sweet potatoes once and they were really yummy...i bet they were super high GI though

[spittin' 'n cussin']

yeah dude you can nuke a sweet tater and eat it all in about 10 minutes, nice.