Introduction
Yams are a root vegetable that is gaining popularity due to its many health benefits. But what are yams exactly, and what makes them a healthy option? In this article, we will explore the health benefits of yams and compare them to other starchy vegetables. We’ll also look at how to incorporate yams into your diet for maximum nutrition.
Exploring the Health Benefits of Yams
Yams are an excellent source of vitamins and minerals, including Vitamins A, B6, C, D, and E, as well as potassium, magnesium, iron, and calcium. They are also high in fiber and have a low glycemic index, making them a great choice for those trying to manage their blood sugar levels.
“Yams are a great source of energy and a good way to get essential nutrients into your diet,” says Dr. Susanne Bennett, author of The 7-Day Allergy Makeover. “They are rich in antioxidants and have anti-inflammatory properties, which can help reduce inflammation in the body.”
A Nutritional Breakdown of Yams
One cup of cooked yams contains approximately 158 calories, 0.3 grams of fat, 2.3 grams of protein, 36.7 grams of carbohydrates, and 4.7 grams of dietary fiber. Yams are also an excellent source of essential vitamins and minerals, including Vitamin A (10% of the daily recommended value), Vitamin C (12%), Vitamin B6 (19%), Vitamin E (13%), Potassium (14%), Calcium (5%), Magnesium (7%), and Iron (5%).
Comparing Yams to Other Starchy Vegetables
When it comes to starchy vegetables, there are several options to choose from. Here’s how yams compare to some of the most popular choices:
Potatoes: Potatoes are higher in calories than yams, but they are also higher in protein and carbohydrates. They contain more Vitamin C and Iron than yams, but less Vitamin A, Vitamin B6, and Vitamin E.
Sweet Potatoes: Sweet potatoes are higher in calories than yams, but they are also higher in protein and carbohydrates. They contain more Vitamin A, Vitamin C, and Vitamin E than yams, but less Vitamin B6 and Iron.
Cassava: Cassava is lower in calories than yams, but it is also lower in protein and carbohydrates. It contains more Vitamin C and Iron than yams, but less Vitamin A, Vitamin B6, and Vitamin E.
How to Incorporate Yams Into Your Diet
Yams can be incorporated into a variety of dishes, including roasted, boiled, mashed, or baked. They can be served as a side dish or added to soups, salads, or casseroles. They can also be used as a substitute for potatoes in recipes like mashed potatoes or scalloped potatoes. Additionally, yams can be pureed and used as a topping for toast or oatmeal.
The Different Types of Yams and Their Nutritional Value
There are three main types of yams: white yams, yellow yams, and purple yams. White yams are the sweetest and least starchy, while yellow and purple yams are starchier and less sweet. All three types of yams contain similar amounts of calories, fat, protein, and carbohydrates, but they differ in terms of their vitamin and mineral content.
White yams are an excellent source of Vitamin A (20% of the daily recommended value), Vitamin C (17%), Vitamin B6 (25%), and Iron (8%). Yellow yams are an excellent source of Vitamin A (18%), Vitamin C (13%), and Vitamin B6 (20%), while purple yams are an excellent source of Vitamin A (15%) and Vitamin C (22%).
Conclusion
Yams are a nutritious and delicious addition to any diet. They are an excellent source of essential vitamins and minerals, and they have a low glycemic index, making them a great choice for those trying to manage their blood sugar levels. There are three main types of yams – white, yellow, and purple – and all three types contain similar amounts of calories, fat, protein, and carbohydrates, but they differ in terms of their vitamin and mineral content. Yams can be incorporated into a variety of dishes, including roasted, boiled, mashed, or baked.
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