This week it’s all about Yam. Being of Nigerian descent – yams are a
favourite food of mine!
Yams form a large part of meals in Western African and Caribbean
communities.
Once again I must reiterate that I am not referring to Sweet
potatoes, which are not even related to yams. I have found that sweet potatoes
and yams are used interchangeably by many.
At a glance – yams’ nutritional vital stats are as follows:
Carbohydrates – high
Protein – low
Fat low.
Salt – low
Sugar low
Yams
are made up of complex carbohydrates and moderately high dietary fibre – this combination
allows for slow uptake of carbohydrate into the blood stream when eaten. Thus
helping to keep blood sugar levels steady and well controlled. So, even though
Yams are a ‘starchy’ food - the glycemic index is quite low.
Health Benefits of Yam
Yams
are a good source of vitamin C – which is useful for fighting infections and
boosting the immune system. Vitamin C also plays an important role in wound
healing.
Yams
provide significant amounts of potassium – which supports kidney functioning and
fluid balance; as well playing a role in blood pressure control and heart health.
Manganese
is another mineral present in yam – Manganese helps
the body form connective tissue, bones, blood clotting factors,
and sex hormones. It also plays a role in fat and carbohydrate metabolism,
calcium absorption, and blood sugar regulation.
The content of vitamin B6 (Pyridoxine) is also
worthy of note – as it controls levels of
an amino acid called homocysteine in the blood. Lower homocysteine levels have
been shown in some studies to be important in helping people to be less prone
to heart disease and stroke. Some
studies suggest that high homocysteine levels are associated with higher risk
for Dementia and schizophrenia.
Other
nutrients in yams include thiamin (vitamin B1), riboflavin, folic acid, pantothenic
acid, and niacin. Copper (which produces healthy red blood cells), calcium,
iron, and phosphorus.
All in
all yams are a quite impressive staple. More to follow….
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2725/2
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