Yams: Nutrition Facts, Health Benefits, Side Effects

By homehealthup

November 6, 2023

Yams are edible tubers that belong to the family Dioscorea. This article will cover the nutritional facts of yams, their vitamins and minerals, and their health benefits. Then, you can decide whether or not to try yams as a regular part of your diet.


Yams are a versatile and nutritious root vegetable enjoyed by people all over the world.

What Are Yams?

The word yam describes a variety of plant species in the genus Dioscorea that form edible tubers. These plants are edible, delicious, and popular in many cultures. They are also often used as a vegetable. Regardless of where they're grown, you can find many varieties to enjoy.

In addition to being a tasty root vegetable, yams have several medicinal benefits. They have long been used to treat some ailments, including stomach disorders and diabetes. Cooking yams properly will bring out their natural sweetness and make them softer and more tender. You can boil, mash, and fry yams. The process of preparing yams is similar to that of cooking potatoes.

True yams are difficult to find in American grocery stores but can be found in specialty markets overseas. They grow best in semi-shade areas with ample water and drainage. Most yams grown in the United States are imported from the Caribbean. If you're interested in trying true yams, try a Caribbean market or visit a Caribbean specialty food store.

Yams come in a variety of colors and textures. They have a naturally sweet taste and creamy texture and are often served as a side dish around Thanksgiving. They are nutrient-packed and contain significant amounts of sodium, calcium, iron, and vitamin A. There are many yam varieties, including orange-fleshed ones like Garnet and Jewell.

Nutrition Facts of Yams

Although yams are high in calories, they are fine if consumed moderately. Their fiber content keeps you feeling fuller longer and helps to reduce the temptation to binge on foods. They are also high in carbohydrates and provide the body with energy. However, when consumed excessively, yams can contribute to weight gain.

Nutrition facts for 100 grams (3.5 ounces) of yams include:

  • Calories: 118
  • Fat: 0.2 g
  • Sodium: 9 mg
  • Potassium: 816 mg
  • Carbohydrates: 28 g - 9% of the Daily Value (DV)
  • Fiber: 4.1 g - 16% of the DV
  • Sugar: 0.5 g
  • Protein: 1.5 g - 3% of the DV
  • Vitamin C: 28% of the DV
  • Iron: 2% of the DV
  • Vitamin B6: 15% of the DV
  • Magnesium: 5% of the DV
  • Calcium: 1% of the DV

Vitamins and Minerals

Yams are a rich source of antioxidants, such as vitamins A and C. These vitamins promote healthy immune function and protect various organs. In addition, yams contain many minerals that benefit cardiovascular, metabolic, and cognitive health. These minerals include copper, which supports circulation, and manganese, which aids in immune system defenses. Yams also help in digestion and are a great source of fiber.

In addition, yams can be used as a food source, but they must be cooked thoroughly to get the maximum nutrition. They are toxic if eaten raw, so they should be avoided. Cooked yams contain higher levels of dietary fiber than sweet potatoes and are an excellent source of vitamins and minerals.

Yams are very nutritious and can help improve digestion and cholesterol levels. They also help reduce inflammation and improve blood sugar levels. Additionally, they can improve the appearance and function of skin and hair. They are also good for your eyesight and are a great addition to a healthy diet.

Yams have a mild, earthy flavor. When properly cooked, they develop a natural sweetness. They can be boiled, mashed, or fried. Cooking yams will bring out their natural sweetness and make them more palatable. Similar to potatoes, yams can be used in many different recipes.

Health Benefits of Yams

The tubers of yams are high in fiber and low in calories, and they can even help reduce cholesterol levels. They also have a low glycemic index, meaning they do not spike blood sugar levels. Plus, they keep you feeling full longer, preventing you from overeating.

These starchy vegetables contain vitamins and minerals, including folic acid and potassium. These nutrients can help pregnant women avoid pregnancy-related health problems, such as morning sickness. They can also help a woman maintain a healthy birth weight for her baby. Before starting a yam-based diet, however, pregnant women should consult with their healthcare provider. The nutrients in yams are essential for the brain, nerve system, and red blood cells, so eating them regularly can help your baby grow healthier and stronger.

The inner bark of the yam contains a substance called saponin, which helps the body fight inflammation. This may help reduce inflammation associated with different diseases. Another chemical found in yams, diosgenin, is believed to have anti-cancer and antioxidant properties. In studies, yam-enriched diets have been linked to reduced growth of colon tumors. However, more research is needed to understand how yams affect the human body.

Consuming yams can also help you lose weight. Yams are a great source of carbohydrates and provide energy, and their low-fat content makes them an excellent choice for weight loss. In addition, yams have a shallow fat content, containing just a few grams of fat per cup. This is important for people who want to lose weight and build muscle.

Side Effects

Yams are a type of root vegetable that many people enjoy due to their sweet taste and nutritional value. They provide essential nutrients like vitamins, minerals, and dietary fiber, making them a healthy part of many diets. However, just like any food, eating too many yams or consuming them under specific health conditions may lead to some concerns. In this section, we'll look at some of the possible problems that can arise from eating yams.

Stomach Problems: Yams contain a carbohydrate called raffinose, which can be hard to digest for some individuals. If you eat a lot of yams, you might experience gas, bloating, or diarrhea, especially if you have a sensitive stomach.

Blood Sugar Levels: Yams have a relatively high glycemic index, meaning they can cause a quick increase in blood sugar levels when you eat them. This can be good for people who need a quick energy boost, like athletes, but if you have diabetes or problems with insulin, you need to be careful about how many yams you eat to avoid spikes in blood sugar.

Allergies: A few people might be allergic to yams, which could lead to itching, swelling, or rashes on the skin. Allergic reactions to yams are rare, but it's something to remember, particularly if you have a history of allergies.

Kidney Stones: Yams contain oxalates, which are natural compounds that can contribute to the development of kidney stones in people who are prone to them. If you've had kidney stones before, it's a good idea to speak with a healthcare professional before adding yams to your diet.

Medication Interactions: Yams could interfere with certain medications. For instance, yams have a lot of vitamin K, which might affect medications that thin the blood. If you're taking such medications, it's essential to be consistent with how many yams you eat and discuss it with your healthcare provider.

Weight Gain: Yams are packed with nutrients, but they're also calorie-dense, especially when prepared with extra fats and sugars. Eating a lot of yam-based dishes, particularly if you're on a high-calorie diet, can result in gaining weight.

It's crucial to understand that the potential issues mentioned above are generally linked to overeating yams or having specific medical conditions. For most people, consuming yams in moderation as part of a balanced diet is unlikely to cause any problems and can benefit your overall health.

Suppose you have concerns or specific health conditions. In that case, it's a good idea to talk to a healthcare professional or a registered dietitian to ensure your yam consumption fits your dietary and health requirements. As with any food, the key to enjoying the benefits of yams while avoiding potential problems is to eat them in moderation and be mindful of your intake.

Tips for Choosing Yams

When picking out yams, making the right choice is critical to getting the most out of their flavor and nutrition. Here are some simple guidelines for choosing yams:

Check Firmness: Go for yams that feel firm when you give them a gentle squeeze. Avoid yams that are soft, mushy, or have any visible marks, as these are signs that they might not be good to eat.

Inspect the Skin: Look for yams with smooth, unblemished skin. Steer clear of yams that have cuts, cracks, or dark spots, as these could mean they're damaged or starting to spoil.

Consistent Color: The yams you choose should have a steady color. Make sure there are no areas with strange discoloration or signs of mold.

Size Matters: Yams come in different sizes. Smaller yams are often sweeter and softer, while the bigger ones can be starchier. Pick the size that fits your cooking preferences.

No Sprouts: Don't go for yams that have sprouting shoots. Those sprouts can mean the yams are getting old and might taste bitter.

Give 'Em a Whiff: Yams should have a slightly sweet smell. If they smell bad or musty, it's a good idea to choose different ones.

Weight and Density: Good yams feel heavy for their size and have a consistent weight. Heavier yams tend to be moister and fresher.

Think Organic: If you can, consider getting organic yams. They're less likely to have any leftover pesticides, and they're often grown with a focus on healthy soil and being eco-friendly.

Seasonal Timing: Yams are usually at their best in the fall and winter. So, buying them during this time increases your chances of getting fresh, locally-grown yams.

Store Conditions: Look at where the yams are stored in the store. They should be in a cool, dark, and dry place to avoid sprouting and going bad too soon.

By following these basic guidelines, you can choose the best yams for your cooking. Whether you're planning to roast them, mash them, or use them in different recipes, starting with high-quality yams is the way to go for a tasty and nutritious meal.

Tips for Preparing Yams

When it's time to cook yams, there are some simple steps you can follow to make sure they turn out tasty and good for you. Check out these ideas to help you make the most of your yam-cooking adventure:

Give 'Em a Good Wash: Start by giving your yams a good rinse under the tap to remove any dirt or stuff stuck to the skin. You can use a scrubbing brush to do this gently.

To Peel or Not to Peel: Some folks like to peel yams, and some don't. It's really up to you. The skin has some extra nutrients and fiber, but it can be tough, so it might not be what you're looking for. If you do want to peel them, use a peeler.

Cut 'Em the Same: For even cooking, make sure your yam pieces are all the same size. This way, they'll cook at the same speed and have a consistent texture.

Cook Your Way: Yams can be boiled, roasted, or steamed. Boiling is quick, while roasting brings out their natural sweet taste. Pick the method that works best for your recipe.

Add Some Flavor: You can season yams in all sorts of ways, like with olive oil, herbs, and spices. Try different combinations to make them taste even better.

Check When They're Ready: To see if your yams are done, stick a fork in them. They should be soft but not falling apart. The time it takes to cook them depends on their size and how you cook them.

Mash 'Em or Keep 'Em Whole: You can mash yams to make them creamy, or you can serve them just as they are. Some butter, honey, or maple syrup can make them even more delicious.

Mix 'Em Up: Yams can be quite sweet on their own. So, try eating them with some other foods that are different, like green veggies or something with protein, to make a balanced meal.

Save What's Left: If yams are left over, put them in a container with a lid and pop them in the fridge. You can heat them later or use them in different dishes.

Get Creative with Recipes: You don't have to stick to the same old yam recipes. Try out new ones and different ways of cooking yams to keep your meals interesting and enjoyable.

With these simple tips, you can cook yams in a way that matches your taste and dietary needs while making the most of their nutritional goodness. Whether you like them as a side dish, in soups, or for dessert, well-cooked yams can be a delightful part of your meals.

Tips on Including Yams in Meal

Yams are a versatile vegetable that can be used in many different ways. You can use them as a side dish or as the main course of a meal. They pair well with chicken, steak, and stewed greens. You can even prepare them in the oven.

Yams are rich in fiber and a good source of carbohydrates. These help with digestion and make you feel fuller longer. In addition, yams contain antioxidants that fight against free radicals. Free radicals can cause disease on a cellular level and may lead to cancer and Alzheimer's disease. In addition to being a great side dish or snack, yams are also high in protein and add a delicious crunch to your meal. Besides being delicious and nutritious, yams are also good sources of iron, calcium, and zinc.

Yams can also be used in sweet dishes. A classic sweet potato pie uses yams as a main ingredient, and you can use them in brownies or cupcakes as well. You can also use yams to make purple yam desserts.

Yams are similar to sweet potatoes but are very different. While sweet potatoes have a sweet flavor, yams are less sweet and starchy. You can make mashed yams or add them to soups or casseroles.


About the author

Homehealthup is an avid researcher with a deep love of health. She specializes in writing research and reviews on new and essential topics in fitness and nutrition by thoroughly analyzing products based on user reviews, personal experiences, and feedback from forums.

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