Health Benefits of Yam

Yams are not only delicious and versatile food, but they also offer a wide range of health benefits. Packed with nutrients, yams are a great source of vitamins, minerals, and fiber. There are many health benefits of yam including supporting digestive health, boosting the immune system, and contributing to healthy skin.

Additionally, yams are a good source of complex carbohydrates, which can provide sustained energy and help regulate blood sugar levels. Whether baked, boiled, or mashed, yams are a nutritious addition to any diet. Now let’s look at the health benefits of yam

What vitamins are in yams?

Health benefits of yam — Image source: Canva

Yams are a good source of several vitamins, including vitamin C, vitamin B6, and vitamin A.

Vitamin C is an antioxidant that supports the immune system and helps the body absorb iron.
Vitamin B6 is important for brain development and function, as well as for the body’s metabolism.
Vitamin A is essential for vision, immune function, and skin health.
Yams also contain other important nutrients, such as potassium and manganese.

Types of Yams

Yams are a good source of complex carbohydrates, dietary fiber, and several vitamins and minerals, including vitamin C, vitamin B6, potassium, and manganese. They are relatively low in fat and contain no cholesterol. This nutritional profile makes yams a valuable addition to a balanced and healthy diet. There are several types of yams, including:

1. White Yam (Dioscorea rotundata): This is one of the most common types of yams and is widely cultivated in West Africa. It has a white flesh and rough, scaly skin.

2. Yellow Yam (Dioscorea cayenensis): This type of yam has a yellow flesh and is popular in West Africa and the Caribbean.

3. Chinese Yam (Dioscorea polystachya): Also known as nagaimo or Korean yam, this type of yam is native to China and East Asia. It has a crunchy texture when raw and becomes sticky when grated.

4. Water Yam (Dioscorea alata): This yam is commonly found in tropical regions and has a moist, watery texture.

5. Greater Yam (Dioscorea alata): Also known as winged yam, this type of yam is cultivated in tropical and subtropical regions and has a rough, segmented skin.

What is the benefit of eating yams?

Yaw porridge | Health benefits of yam — Image source: Canva

Yams offer several health benefits due to their rich nutritional profile. Some of the key health benefits of yams include:

1. Nutrient-Rich: Yams are a good source of vitamins, particularly vitamin C, vitamin B6, and vitamin A. These vitamins play essential roles in supporting the immune system, promoting healthy skin, aiding in vision, and contributing to overall health.

2. Dietary Fiber: Yams are high in dietary fiber, which can aid digestion, promote a feeling of fullness, and help regulate blood sugar levels. Fiber is also important for maintaining a healthy weight and supporting heart health.

3. Antioxidants: Yams contain antioxidants such as vitamin C and beta-carotene, which help protect the body from oxidative stress and reduce the risk of chronic diseases.

4. Potassium: Yams are a good source of potassium, an essential mineral that supports heart health, muscle function, and blood pressure regulation.

5. Complex Carbohydrates: Yams provide a good source of complex carbohydrates, which can provide sustained energy and help prevent overeating.

6. Anti-Inflammatory Properties: Some compounds found in yams have been studied for their potential anti-inflammatory effects, which may benefit overall health and reduce the risk of chronic diseases.

Is Yam Nutritious?

Yams are nutritious root vegetables that offer a variety of essential nutrients. Here’s a general overview of the nutritional value of yams per 100 grams of raw yam giving you all the health benefits of yam:

Calories: 118 kcal
Carbohydrates: 27.9 g
Fiber: 4.1 g
Sugar: 0.5 g
Protein: 1.5 g
Fat: 0.2 g
Vitamin C: 17.1 mg
Vitamin B6: 0.3 mg
Vitamin A: 138 IU
Potassium: 816 mg
Manganese: 0.5 mg

5 Healthy Recipes Using Yams

Here are five healthy and delicious recipes using yams:

1. Baked Yam Fries

Slice yams into fry-shaped pieces, toss with a small amount of olive oil, salt, and your choice of seasonings, then bake until crispy. These make a nutritious and satisfying alternative to traditional fries.

How to make Baked Yam Fries

Here are the cooking steps for making Baked Yam Fries:

Ingredients:

2 large yams
2 tablespoons olive oil
1 teaspoon paprika, garlic powder, salt
1/2 teaspoon black pepper
Optional: 1/2 teaspoon cayenne pepper for a spicy kick

Instructions:
1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper or aluminum foil.

2. Wash the yams thoroughly and peel them. Cut the yams into fry-shaped pieces, ensuring they are of similar thickness for even cooking.

3. In a large bowl, toss the yam pieces with olive oil, paprika, garlic powder, salt, black pepper, and cayenne pepper if using. Ensure the yam pieces are evenly coated with the seasonings.

4. Arrange the seasoned yam pieces in a single layer on the prepared baking sheet, ensuring they are not overcrowded.

5. Place the baking sheet in the preheated oven and bake for 20-25 minutes, flipping the yam fries halfway through the cooking time to ensure they cook evenly. The fries are done when they are golden brown crispy on the outside and tender on the inside.

6. Once baked, remove the yam fries from the oven and let them cool for a few minutes before serving.

7. Serve the baked yam fries with your favorite dipping sauce, such as garlic aioli, ketchup, or a yogurt-based dip.

Serving you all the health benefits of yam in a dish. Enjoy it as a side dish with your favorite main course!

2. Roasted Yam and Black Bean Tacos

Roasted Yam and Black Bean Tacos | Health benefits of yam — Image source: Canva

Roast cubed yams with a mix of spices, then use them as a filling for tacos along with black beans, fresh salsa, and a sprinkle of cheese. This creates a flavorful and nutritious vegetarian meal.

How to make Roasted Yam and Black Bean Tacos

Ingredients:

2 large yams, peeled and diced
1 can (15 oz) black beans (drained and rinsed)
1 tablespoon olive oil, chilli powder, and cumin
1/2 teaspoon paprika
Salt and pepper to taste
8 small corn or flour tortillas

Toppings of your choice: shredded lettuce, diced tomatoes, avocado slices, salsa, shredded cheese, lime wedges, and fresh cilantro.

Instructions:
1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. In a large bowl, toss the diced yams with olive oil, chili powder, cumin, paprika, salt, and pepper until the yams are evenly coated with the seasonings.

3. Spread the seasoned yam cubes in a single layer on the prepared baking sheet. Roast in the preheated oven for 25-30 minutes or until the yams are tender and lightly browned, stirring once halfway through the cooking time.

4. While the yams are roasting, warm the black beans in a small saucepan over medium heat. Season with a pinch of salt and pepper.

5. Warm the tortillas in a dry skillet or in the oven until they are soft and pliable.

6. Assemble the tacos by spooning the roasted yams and black beans onto the warmed tortillas. Add your choice of toppings, such as shredded lettuce, chopped cabbage, diced tomatoes, avocado slices, salsa, shredded cheese, a squeeze of lime juice, and fresh cilantro.

7. Serve the roasted yam and black bean tacos with additional lime wedges and enjoy!

Serving you all the health benefits of yam in a dish. Enjoy it as a side dish with your favorite main course!

3. Yam and Lentil Curry

Combine diced yams with lentils, coconut milk, and a variety of aromatic spices to create a hearty and flavorful curry dish. Serve over rice for a complete and satisfying meal. Serving you all the health benefits of yam in a dish.

How to make Yam and Lentil Curry

Ingredients:

2 large yams, peeled and diced
1 cup dried red lentils, rinsed
A can (14 oz) coconut milk
2 onion, finely chopped
3 cloves garlic, minced
1 tablespoon fresh ginger, grated, curry powder, ground turmeric, ground cumin, ground coriander
1/2 teaspoon cayenne pepper (adjust to taste)
2 cups vegetable broth
2 tablespoons olive oil
Salt and pepper to taste
Fresh cilantro for garnish
cooked rice for serving

Instructions:
1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, then add the minced garlic and grated ginger. Cook for another minute until fragrant.

2. Add the curry powder, ground turmeric, ground cumin, ground coriander, and cayenne pepper to the pot. Stir the spices into the onion mixture and cook for a minute to toast the spices.

3. Add the diced yams to the pot and stir to coat them with the spice mixture.

4. Pour in the vegetable broth and coconut milk, then add the rinsed red lentils. Stir to combine all the ingredients.

5. Bring the curry to a gentle boil, then reduce the heat to low and let it simmer, covered, for about 20-25 minutes or until the yams are tender and the lentils are cooked through, stirring occasionally.

6. Once the yams and lentils are tender, season the curry with salt and pepper to taste. If the curry is too thick, you can add a little more vegetable broth to reach your desired consistency.

7. Serve the yam and lentil curry over cooked rice and garnish with fresh cilantro.

4. Yam and Kale Salad

Roast yam cubes and toss them with fresh kale, a light vinaigrette, toasted nuts, and a sprinkle of feta cheese for a nutritious and filling salad.

How to make Yam and Kale Salad

Ingredients:

2 large yams, peeled and diced
1 bunch of kale, stems removed and leaves chopped
1/4 cup olive oil
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste
1/4 cup toasted nuts (such as almonds or pecans)
1/4 cup crumbled feta cheese (optional)
1 Avocado

Instructions:
1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. In a large bowl, toss the diced yams with 2 tablespoons of olive oil, salt, and pepper until the yams are evenly coated.

3. Spread the seasoned yam cubes in a single layer on the prepared baking sheet. Roast in the preheated oven for 20-25 minutes or until the yams are tender and lightly browned, stirring once halfway through the cooking time.

4. While the yams are roasting, prepare the kale by massaging it with a little olive oil to soften the leaves.

5. In a small bowl, whisk together the remaining 2 tablespoons of olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper to create the dressing.

6. In a large salad bowl, combine the massaged kale, roasted yams, avocado, and toasted nuts. Drizzle the dressing over the salad and toss to coat everything evenly.

7. If using, sprinkle the crumbled feta cheese over the salad.

8. Serve the yam and kale salad as a nutritious and flavorful side dish, or add grilled chicken or tofu to make it a complete meal.

5. Mashed Yam and Cauliflower

Boil yams and cauliflower until tender, then mash them together with a touch of butter or olive oil, garlic, and herbs. This creates a creamy and flavorful side dish that’s lower in carbohydrates than traditional mashed potatoes.

How to make Mashed Yam and Cauliflower

Ingredients:

2 large yams, peeled and diced
1 head of cauliflower, cut into florets
2-3 cloves garlic, minced
2 tablespoons butter or olive oil
Salt and pepper to taste
Chopped fresh parsley for garnish (optional)

Instructions:
1. Place the diced yams and cauliflower florets in a large pot and cover them with water. Bring the water to a boil over medium-high heat.

2. Reduce the heat to medium and simmer the yams and cauliflower for 15-20 minutes or until they are tender when pierced with a fork.

3. Once the yams and cauliflower are tender, drain them well and return them to the pot.

4. Add the minced garlic, butter or olive oil, salt, and pepper to the pot with the yams and cauliflower.

5. Use a potato masher or a hand mixer to mash the yams and cauliflower until smooth and creamy. If the mixture is too thick, you can add a small amount of milk or vegetable broth to reach your desired consistency.

6. Taste the mashed yam and cauliflower and adjust the seasoning if needed.

7. Transfer the mashed yam and cauliflower to a serving dish and garnish with chopped fresh parsley if desired.

This creamy and flavorful mashed yam and cauliflower dish is a nutritious and delicious alternative to traditional mashed potatoes. Serving you all the health benefits of yam in a dish. Enjoy it as a side dish with your favorite main course!

Conclusion

The health benefits of yam are due to its rich nutritional content. From being a good source of vitamins, dietary fiber, and essential minerals to their potential anti-inflammatory properties, yams can contribute to overall health and well-being.

Whether it’s supporting digestive health, providing essential nutrients during pregnancy, or aiding in weight management, yams have proven to be a versatile and nutritious addition to a balanced diet. With their potential to support heart health, immune function, and more, yams stand as a valuable and delicious option for those seeking to enhance their overall wellness through natural, wholesome foods.

FAQs

Is it okay to eat yams every day?

Eating yams every day can be part of a healthy diet, as they are a good source of fiber, vitamins, and minerals. A dish will present you with all the health benefits of yam. However, it’s important to maintain a balanced diet that includes a variety of foods to ensure you’re getting all the nutrients your body needs.

Additionally, if you have any health conditions or concerns, it’s always best to consult with a healthcare professional or a registered dietitian before making significant changes to your diet.

What are the side effects of eating yams?

While yams are generally considered safe and nutritious to eat, there are a few potential side effects to be aware of:

1. Allergic reactions: Some individuals may be allergic to yams, which can cause symptoms such as itching, swelling, or difficulty breathing.

2. Digestive issues: Yams are high in fiber, which can cause digestive discomfort such as bloating, gas, or diarrhea in some people, especially if consumed in large quantities.

3. Goitrogens: Yams, especially wild varieties, contain compounds known as goitrogens, which can interfere with thyroid function if consumed in large amounts. However, cooking yams can help reduce the levels of goitrogens.

4. Oxalates: Yams contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals.

Can diabetics eat yams?

Yes, yams can be a part of a diabetic diet. Yams have a lower glycemic index compared to regular potatoes, which means they are less likely to cause a rapid spike in blood sugar levels. They also contain dietary fiber, which can help regulate blood sugar levels.

However, portion control is important, as yams do contain carbohydrates that can affect blood sugar levels. It’s best for individuals with diabetes to monitor their blood sugar levels and work with a healthcare professional or a registered dietitian to incorporate yams or any other food into their meal plan in a way that supports their overall blood sugar management.

Does yam help with weight loss?

Yams can be a helpful addition to a weight loss diet due to their high fiber content. The fiber in yams can help promote a feeling of fullness, which may reduce overall calorie intake. Additionally, yams are a good source of complex carbohydrates, which can provide sustained energy and help prevent overeating.

However, it’s important to consider portion sizes and the overall balance of the diet when using yams as part of a weight loss plan. Incorporating yams into a well-rounded, calorie-controlled diet along with regular physical activity can contribute to weight loss and overall health.

Are yams good for pregnancy?

Yes, yams can be beneficial during pregnancy due to their nutritional content. They are a good source of vitamins, particularly vitamin C and vitamin A, as well as dietary fiber and essential minerals such as potassium and manganese. These nutrients can support the overall health and well-being of both the mother and the developing baby.

Additionally, the fiber in yams can help with digestion and prevent constipation, which is a common issue during pregnancy. However, as with any food during pregnancy, it’s important to consume yams as part of a balanced diet and in moderation. Pregnant women should consult with their healthcare provider or a registered dietitian for personalized dietary recommendations.