The Health Benefits of Yam and All You Need to Know.
Renowned Nigerian writer Chinua Achebe once described yam as the “king of crops,” and it is indeed a staple in many African countries alongside cassava and sweet potatoes. This tropical tuber, available in white, yellow, or pink flesh, is not only a delightful addition to various dishes but also a powerhouse of essential nutrients with several health benefits.
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Yam, with its diverse varieties, is a rich source of vitamins and minerals, making it a valuable component of a balanced diet. According to dietician-nutritionist Marion Ezzedine, who runs a dietetic practice in Abidjan, Côte d’Ivoire, yams are excellent sources of fiber (with 4% compared to 2% in potatoes and 1% in rice), along with vitamins B1, B6, and C. It also contains essential minerals such as copper, manganese, phosphorus, and potassium, as well as antioxidants.
One notable advantage of yam is its gluten-free nature, making it an ideal alternative for individuals with gluten sensitivity or intolerance. In Benin, Togo, Cameroon, Nigeria, and Ivory Coast, people prepare the tuber in various ways, such as boiling, frying, or pounding with sauce, making it a popular and nutritious food.
Thanks to its high carbohydrate content (24%), yam provides a substantial source of energy, offering an average of 115 kcal per 100 g. Compared to rice and boiled potatoes, yam’s nutritional profile stands out.
Beyond its nutritional richness, yam has several health benefits, including aiding digestion and improving intestinal transit due to its high fiber content. Its lower glycaemic index, when regularly consumed, can contribute to long-term blood sugar regulation, making it a suitable option for individuals with diabetes, children, and pregnant women.
The vitamin C content in yam provides antioxidant properties, strengthening the immune system and helping prevent diseases and infections. Additionally, yam’s anti-inflammatory effects can alleviate conditions such as arthritis and contribute to preventing liver and kidney diseases.
Here are some key nutritional health benefits of yam:
- Carbohydrates and Energy Source: Yams stand out as an excellent source of carbohydrates, providing essential energy for the body to function optimally. With a high carbohydrate content of 24%, yams offer a substantial energy boost, providing an average of 115 kcal per 100 g.
- Dietary Fibre and Vitamins: Rich in dietary fibre, yams contribute to digestive health. Comparatively, yams contain 4% fibre, outshining potatoes (2%) and rice (1%). Additionally, yams boast essential vitamins, including B1, B6, and C.
- Minerals and Antioxidants: The tuber is a treasure trove of essential minerals such as copper, manganese, phosphorus, and potassium. These minerals play crucial roles in maintaining various bodily functions. Furthermore, yams contain antioxidants, providing additional health benefits.
- Gluten-Free Alternative: For individuals with gluten sensitivity or intolerance, yams offer a gluten-free alternative, adding to their appeal as a versatile and inclusive food option.
Across Africa, yam enjoys popularity as a nutritious and traditional staple, embraced in countries like Benin, Togo, Cameroon, Nigeria, and Ivory Coast. Its preparation methods vary, with boiling, frying, or pounding with sauce being common practices.
“I enjoy yam thoroughly in my village. It has a unique taste, and people have different preferences—some find it sweet, while others perceive it as bitter. I personally like to boil or fry it. On the other hand, I’m not a big fan of foutu; I don’t enjoy it as much. I prefer yam boiled and fried, and that’s how I truly love it,” shares Maxime, a passionate yam enthusiast.
René adds, “I love yams, especially kponan yams. I consume them once or twice a week, and they pair well with gouagouassou sauce, which adds an extra layer of sweetness. Imagining cooking yam and serving it with gouagouassou sauce feels symbolic; it feels like it contributes to growth,” he muses.
In essence, beyond its culinary appeal, yam emerges as a wholesome and culturally cherished food, delivering a myriad of health benefits that contribute to a well-rounded and nourishing diet.
Yam’s Impact on Blood Sugar Regulation: A Diabetes-Friendly Option
Yam stands out as a favorable choice for individuals seeking to regulate blood sugar levels, especially those with diabetes, children, and pregnant women. The key lies in yam’s lower glycaemic index compared to other carbohydrate sources, signifying a positive impact on long-term blood sugar control.
With over 70% starch content, yam contributes to lowering the glycaemic index, aiding in the reduction of diabetes risk and promoting slow digestion. This nutritional profile has led experts, including dietitian-nutritionist Marion Ezzedine, to recommend yam as a part of the diet for certain groups of people.
Marion Ezzedine emphasises that the glycaemic load of yam is moderate, making it a suitable occasional food for individuals with diabetes. Pregnant women and children can also enjoy yam without concerns. However, due to the high mineral content of the tuber, we advise a cautious approach for those facing kidney failure. We recommend monitoring yam consumption, and consider boiling as a preferable method over frying to enhance its nutritional value.
In summary, yam’s impact on blood sugar regulation positions it as a diabetes-friendly food, offering a palatable and nutritious alternative for those looking to manage their blood sugar levels effectively.
Yam’s Multifaceted Health Benefits: Immune Support and Anti-Inflammatory Effects
Yams, in addition to being a culinary treat, have emerged as a strong contributor to overall health, particularly in terms of immune system fortification and anti-inflammatory properties. Antioxidant characteristics enhance the vitamin C content of yams, which plays an important role in boosting the immune system and acting as a preventative measure against diseases and infections.
Furthermore, yams have anti-inflammatory characteristics that actively help to reduce inflammation in the body. This feature is especially useful in alleviating pain caused by illnesses like arthritis, as it provides a natural and holistic approach to controlling discomfort.
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In addition to its immune-boosting and anti-inflammatory capabilities, yams contribute to preventing liver and kidney diseases. The nutrients inherent in yams act as defenders against memory disorders, diabetes, and high blood pressure, showcasing the diverse range of health benefits packed into this humble tuber.
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The potassium content in yams adds another layer of utility, aiding in maintaining a healthy nervous system, promoting optimal muscle function, and contributing to the regulation of blood pressure. This comprehensive spectrum of health advantages positions yams not just as a staple in various cuisines but as a valuable ally in promoting overall well-being.
Health Benefits of Yam: A Natural Aid for Menopausal Relief
Yams, known for their adaptability and nutritional value, serve as a natural treatment for menopausal symptoms.
The elevated diosgenin concentration in yam roots significantly mitigates menopausal symptoms. Diosgenin, a natural phytochemical, serves as a stimulant for progesterone and oestrogen, two hormones that diminish throughout menopause.
A decline in progesterone levels, specifically, can lead to numerous issues including sleep disturbances, persistent sweets cravings, and fluid retention difficulties.
Some persons may utilise chemical progesterone, as recommended by professionals, to rectify hormonal imbalances; nevertheless, this may lead to potential adverse effects such as acne and weight gain.
Yam serves as a natural and alternative remedy for these concerns, offering alleviation from menopause-related ailments and allowing women to regain a profound sense of well-being.
Conclusion on Health Benefits of Yam.
It’s important to note that the therapeutic and nutritional values of yams may vary slightly depending on the yam variety and the cooking method employed. As we have explored, yams are a prime example of a balanced and healthy diet, offering not only a unique flavor but also a wide range of health benefits.
