Yams are good for our health. They’re high in fiber, vitamin B6, and manganese. You can get all of these nutrients when you eat them peel-less (it’s okay too!). Yams also contain the compound beta-sitosterol, an antioxidant that helps prevent heart disease, colorectal cancer, age-related macular degeneration, and more.
Where can you find Yams?
Yams are very often misrepresented as health food. People often think of yams as vegetables, but they are one type of tuber or root vegetable. They can also be called sweet potatoes. Yams are more affluent in carbohydrates than other kinds of tubers, making them an excellent addition to your diet.
The Nutrients in Yams
Yams are rich in potassium, fiber, vitamin A (beta carotene), vitamin B6, calcium, and magnesium. Yams are low in sodium chloride, which helps lower blood pressure. The high content of minerals in yams also makes them one of the most alkaline foods available.
What is the difference between sweet potatoes and yams?
Yams are a type of sweet potato. They are often eaten in Africa and Caribbean countries. Yams can be consumed raw, boiled, baked, fried, or roasted. They have the earthy flavor and caviar-like flesh that makes them perfect for soups and stews. Yams also provide dietary fiber and other minerals like potassium and iron.
May enhance brain function.
Yams contain a unique compound called diosgenin, which may enhance memory and brain function. Diosgenin is an androgenic steroidal molecule that is present in all plants with ovaries. The combination has been linked to improved cognition in rodents, but it remains to be seen whether the same effects are actual for humans. According to recent studies, diosgenin may have “anti- Alzheimer’s” properties when yams are consumed regularly.
May ease symptoms of menopause
Yams are a popular plant food that has been eaten for centuries in some South-East Asian cultures. In recent years, it has been touted as a way to help ease the symptoms of menopause. There is research that supports this claim. However, at present, there doesn’t seem to be enough evidence to say that yams are an effective treatment for menopause.
It May have cancer-fighting properties.
Yams can be found in various colours and textures, but all varieties have the same range of nutrients and functions in the body. They include antioxidants that may help fight cancer by protecting DNA from damage.
May reduce inflammation: Yams are a staple food in tropical countries. On the other hand, they are not found in the diet of many people in industrialized nations. The high levels of antioxidants found in yams can help reduce inflammation related to various diseases. However, more human research is needed to confirm these results.
May improve blood sugar control: Yams contain high levels of resistant starch, a carbohydrate type that humans cannot digest. When resistant starch passes through the digestive tract, it is broken down by bacteria in the intestine into short-chain fatty acids (SCFAs), including butyrate. These SCFAs are thought to improve insulin sensitivity and improve blood sugar control.
Antimicrobial effects: Yam is a type of product that has been used as a medicine for centuries. Recent studies have shown that yam extract may have antimicrobial effects, leading to the prevention of certain drug-resistant bacteria.
It improved cholesterol levels: Yams contain a great deal of beta-sitosterol, a cholesterol-lowering chemical, and dietary fiber. This diet also includes an alkaline diet with foods that have been fortified with calcium and magnesium for heart health.
May Aid Weight Loss: Glucomannan, a dietary fiber extracted from the roots of yam, may help with weight loss. At doses of 2-4 g per day, this fiber turns into a gel that lingers in the stomach, making you feel full. It is believed to affect satiety hormones in the gut, which gives an individual control over their appetite.
Loaded With Nutrition: Yams are root vegetable that is packed full of nutrients. They are rich in vitamins and minerals, which support healthy bone growth and the prevention of diseases. Yams also contain large amounts of fiber, making them great for supporting a healthy digestive system.
Reduces Blood Sugar Levels: One of the main benefits of yams is that they reduce blood sugar levels. A study done by the National University of Singapore showed that increased yam consumption led to higher and better sugar controls in your body. This is because the resistant starches and fibers found in yam help reduce blood sugar, leading to sweet cravings and promoting healthy weight loss.
Helps Treat Diabetes: Yam is one of the most important vegetables for diabetics, as it helps in regulating blood sugar levels and ultimately lowers the risk of type 2 diabetes. Yam can be eaten raw or cooked in different ways. For example, you can make soups by cooking yams with some water, butter, and salt. To prepare your yam soup, cut up yams into small cubes and place them in a pot with water on low heat for about 20 minutes.
