Yams - Nature Cures®

Also known as Dioscorea alata, jicama

Yams, often confused with sweet potatoes, are a tuber native to Africa, South Americas and Asia. They vary in size and are generally cylindrical in shape. Yam flesh ranges in colour from tan to pink or purple. Yams tend to be dry and starchy, providing a healthy energy source with important nutritional benefits. Replacing potatoes with yams can provide more fibre and antioxidants to the diet.

Yams are a very low calorie (35 calories per 100g) sweet root vegetable that looks like a turnip and can be eaten raw in salads. They can also be sliced and sauté in rapeseed oil with minced onions or the slices can be grilled for a side dish that complements the flavour of grilled venison steak. Combine cooked yam cubes with jalapenos and lime juice and use the mixture to top cooked rabbit.

Yams are an excellent source of many nutrients, dietary fibre, antioxidants, minerals, and vitamins. Fresh yam bean tubers are one of the finest sources of dietary fibre (100g provides 13% of RDA) and an excellent source of oligofructose and inulin, which belong to a class of carbohydrates known as fructans. They also contain soluble dietary fibre which, along with inulin, feeds the friendly bacteria in the colon. They are also rich in vitamin C; (providing 34% RDA per 100g).

Significant nutrients in yams

Inulin is a zero calorie, sweet inert carbohydrate and does not metabolise in the human body, which make the root an ideal sweet snack for diabetics and dieters plus it offers protection from cancers, inflammation and viral coughs and colds. Yams also keep the cells of the colon healthy, preventing such conditions as ulcerative colitis, colon cancer and diverticular disease. They also help regulate cholesterol and insulin responses.

Yams can help lower LDL cholesterol and protect from heart disease as well as relieve premenstrual tension.

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