6 benefits of yam milk and how to make the drink at home

Yam milk is a food prepared with the tuber that, in some regions of Brazil, is also known as yam. Nutritionist Pollyana Guimarães (CRN 11529), from Grupo Pardini, explained the benefits and contraindications of yam. So, check out, below, more information about the properties of this tuber, in addition to the step-by-step guide to making milk at home.

6 benefits of yam milk

According to Pollyana, yam is a food rich in vitamins (vitamins A, C, B vitamins), fiber and other nutrients such as phosphorus, iron, calcium and potassium, in addition to having low glycemic value and slow absorption. “In addition, it is a food rich in several bioactive nutrients (biologically active chemical substances), which help in the prevention of infections and inflammation”, she added. See more benefits pointed out by the nutritionist:

1. It has detoxifying and purifying properties: vitamin C acts as “an important antioxidant in the elimination of toxins from the blood, in addition to favoring collagen synthesis”, explained Pollyana
2. It is a potent anti-inflammatory: the consumption of yam is very suitable for people with arthritis, arthrosis and rheumatism, because “the diosgenin present in yam has anti-inflammatory activity. In addition to acting in the reduction of cholesterol levels and oxidative stress”.
3. Strengthens the immune system: due to its detoxifying, depurative and antioxidant properties, food helps in strengthening our defense system against infectious diseases, for example.
4. Helps in hormonal regulation: Pollyana explained that yam contains “diosgenin, a phytohormone of the steroidal saponin class, which mitigates the effects caused in the climacteric period”. In this way, it helps relieve PMS symptoms, menopausal hot flashes, migraines, mood swings, and disrupted sleep.
5. Improves intestinal functioning: the fibers present in yams “help in the prevention of intestinal constipation and promote satiety, helping in the slimming process”, added the nutritionist.
6. Relieves food allergies: according to the professional, “some studies have shown a decrease in inflammation and relief in clinical manifestations”.

There’s no shortage of good reasons to include yam milk on your menu, right? In the next topics, check out the necessary care with the consumption of the drink, as well as important tips for getting it right.

Precautions for drinking yam milk

Despite their benefits, some yam varieties can pose health risks if eaten raw. In this sense, the nutritionist warned: “yam milk is a very functional food, but care must be taken, as yam is rich in oxalic acid.”

“Consumption of this food in its raw state can cause allergies in some people, so caution is important for some groups”, adds Pollyana. For this reason, consumption should be avoided by people with sensitivity to oxalic acid, the elderly, pregnant women, lactating women, people with iron deficiency anemia and kidney problems.

Finally, the nutritionist suggested the following preparation: leave 4 peeled and diced yams to soak for 8 hours, discard the liquid and wash them in running water. Then, beat the yam with 1 liter of filtered and boiling water in the blender, pass the mixture through a fine sieve or a cloth strainer and it’s ready. The drink can be stored in a glass bottle and kept in the fridge for up to 3 days.

How to make yam milk

Want to learn another way to prepare yam milk? In the video below, biologist Camila Victorino teaches how to differentiate the yam that can be consumed raw from the variety that is rich in oxalic acid. Follow all the details and the step by step of the recipe:

Ingredients

• 300 grams of peeled yam
• 3 cups of filtered water

Preparation mode

1. Cut the yam into small cubes;
2. Soak in filtered water for 12 to 24 hours;
3. Drain the water and wash the yam under running water;
4. In a blender, beat the yam with the 3 cups of filtered water;
5. Strain the drink using a colander. Then just store the milk in the fridge, in a glass bottle.

Now that you know how to prepare the drink correctly, how about learning how to make other plant-based milks? Take the opportunity to check out the benefits and various recipes of rice milk. So you can always change the menu!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.