Yam: good reasons to include it in the diet

You have probably heard of yams, but if you are not in the habit of consuming this food, you will now know good reasons to include it in your diet.

The yam can be a carbohydrate substitute for the main meal (lunch or dinner), it can be used in the preparation of soups or even consumed as a healthy and delicious appetizer. And best of all: it is a food that can offer many health benefits. You can find these and other tips below!

The yam is a tuber widely used in the cuisine of the North and Northeast of Brazil. Pâmela Miguel, nutritionist at the Functional Nutrition Clinic of São Paulo, explains that it can be considered a functional food, because in addition to nourishing the body, it has nutrients that promote health benefits (that is, it helps in the prevention of some diseases).

Nutritional properties and benefits of yam

Pâmela Miguel points out that yam has several nutritional properties, mainly attributed to the presence of Diosgenin – a phytohormonic that helps in female hormonal modulation, in addition to performing various functions in the body.

Below, the nutritionist explains about the nutritional properties of yam and what benefits its consumption can offer:

Control of PMS symptoms. Pâmela points out that, by balancing the levels of female hormones, yam helps control the symptoms of PMS and menopause, and can be an alternative in hormone replacement therapies (with medical supervision).

Lowering cholesterol levels. Nutritionist Pâmela explains that Diosgenina also helps reduce cholesterol levels (reducing intestinal cholesterol absorption and increasing its excretion).

Increased fertility. Also according to Pâmela, Diosgenina also helps to increase fertility, being beneficial for women who intend to become pregnant.

Good bowel function. Pâmela Miguel explains that yams also contain vitamins and minerals that are important for the proper functioning of the body. “They are: iron, potassium, calcium, phosphorus, B vitamins, vitamin C and A, fibers that help in the control of cholesterol and glucose levels in the blood and improve the functioning of the intestine”, he says.

Strengthening the immune system. As it contains several vitamins and minerals, especially vitamin C, highlights nutritionist Pâmela, yam works to strengthen the immune system.

Helps in weight loss. The yam can also help in the weight loss process, as explained by nutritionist Pâmela. “Although they contain carbohydrates, these are low on the glycemic index (they do not promote a spike in blood glucose and insulin); yam is rich in fiber (which provides more satiety and good bowel function) and has substances with antioxidant and anti-inflammatory action, which help in the elimination of toxins from the body, improving its functioning and favoring the elimination of fat (when associated with physical activity!)”, he says.

Cellulite improvement. According to Pâmela, the antioxidant and anti-inflammatory action of yam also helps in the fight against cellulite.

Little fat. Pâmela points out that yam, in addition to being a low glycemic food, has a low fat content.

How to consume yam

Pâmela Miguel explains that, in order to obtain the benefits of this food, yams must be consumed on a regular basis within a balanced and healthy diet.

“It should replace the carbohydrate (rice, potato, pasta, bread) in the meal. It can be consumed cooked, roasted, in the form of purees and soups (when combined with dark green vegetables they are a great option for dinner)”, highlights the nutritionist.

Pamela points out, however, that raw yams (in juices or salads) contain oxalic acid – a substance that, when consumed with other foods, can reduce the absorption of micronutrients such as calcium and iron.

Recipe: yam appetizer

Pâmela Miguel points out that, in addition to being used in soups and replacing the carbohydrate in the meal, yam can be a healthy and delicious appetizer. Below, the professional passes the recipe:

Ingredients

• 2 medium yams
• herbs to taste
• extra virgin olive oil

Preparation: wash well and give the yams a light and quick boil. Cut them into slices, sprinkle the herbs and add 1 tsp of olive oil. Place in the oven for approximately 15 minutes.

Yam: ally in the weight loss process

According to Pâmela Miguel, yam can help in the weight loss process. That’s because, despite containing carbohydrates, these are low glycemic index… That is, they do not promote a spike in glucose and insulin in the blood.

In addition, the food is rich in fiber, which ensures more satiety and the proper functioning of the intestine.

“The yam also has substances with antioxidant and anti-inflammatory action, which help in the elimination of toxins from the body, improving its functioning and favoring the elimination of fat”, says the nutritionist.

“Yam, in addition to being a low glycemic food, has a low fat content”, adds Pâmela.

But, it is worth mentioning, you can only enjoy these benefits of yams who follow a balanced diet and practice physical activities! After all, neither yams alone, nor any other food, can help in a weight loss process!

Common questions about yam

Is raw yam toxic? Why does it itch? Doubts like these are common among people who still don’t know the food so well (or don’t have the habit of consuming it often).

Pâmela Miguel explains that raw yams contain oxalic acid, which is also present in other foods such as raw spinach. “This substance is not toxic, however, when consumed with other foods, it can reduce the absorption of micronutrients such as calcium and iron”, he says.

Also according to the nutritionist, the itching happens by contact with this substance. “The more oxalic acid the yam contains, the more itchy,” she points out.

yam x yam

Another relatively common question concerns the relationship between yam and yam. After all, are they the same thing?!

Nutritionist Pâmela explains that yam and yam belong to the same family, Dioscoreaceae, which contains approximately 850 species of food. “For this reason, in some regions of Brazil, yam can also be called yam”, she highlights.

What to look out for when buying yams

Pâmela Miguel points out that, at the time of purchase, the yam must be firm and with the skin intact, without buds or softened parts. “Always try to choose the organic option, as it is free of toxic substances”, concludes the nutritionist.

Now that you have all the information about yams, you can include this functional food in your diet! In addition to being tasty, it can offer many benefits to your health and, in some cases, even assist in the weight loss process (as long as its consumption is associated with a balanced diet and the practice of physical activities).

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.