The yam, also known as a grapefruit in some regions of Brazil, is a low-glycemic carbohydrate-rich tuber, being a great option for giving energy during physical activity and for aiding in weight loss.
In addition, by not raising blood sugar levels, it can also be used by people with diabetes. However, care must be taken not to exaggerate the amount consumed, as excess yams can also gain weight.
So the main benefits of yam for health are:
- Fight constipation by being rich in fiber;
- Helping to lose weight, because it increases the sensation of satiety and it delays the appearance of the hunger;
- Help control blood sugar because of its high fiber content;
- Give energy and gain muscle, as well as sweet potato, the yam is rich in carbohydrates that maintains a supply of energy for training;
- Decrease the symptoms of menopause and PMS by containing diosgenin, a substance that helps in the control of female hormones;
- Help control cholesterol and blood pressure, being rich in fiber and due to the presence of phytosterol diosgenin;
- Prevent cardiovascular diseases because it helps control the pressure and lower cholesterol;
- Facilitate digestion, reduce colic and help eliminate toxins from the body, and can also be used in the form of elixir. Learn how to use it here.
Thus, the yam has properties similar to those of sweet potatoes, and to enjoy its benefits, one should consume this tuber regularly, giving preference to cooked preparations and avoiding the fried yam. Also see what the benefits of sweet potatoes are.
Yam Nutrition Information
The following table gives nutritional information for 100 g of raw or cooked yams.
| Quantity: 100 g of yam | ||
| Yam Cru | Boiled Yam | |
| Energy | 96 kcal | 78 kcal |
| Carbohydrate | 23 g | 18.9 g |
| Protein | 2.3 g | 1.5 g |
| Fat | 0.1 g | 0.1 g |
| Fibers | 7.3 g | 2.6 g |
| Potassium | 212 mg | 203 mg |
| Vitamin B1 | 0.11 mg | 0.12 mg |
The yam can be consumed cooked cut into slices, as well as sweet potatoes, or can be used in preparations such as cakes, pies and purees.
Yam Recipes
The following are 3 healthy yams recipes that can be used to lose weight and give energy to the workout.
1. Yolk Cake without Gluten and Lactose Free
This cake is a good option to use in snacks, and can also be consumed by people who have intolerance or gluten allergy. Learn which foods contain gluten.
Ingredients:
- 400 g of yams, peeled and cut into pieces
- 4 eggs
- 1/2 cup. of oil tea
- 1 xíc. of sugar tea
- 2 xíc. of rice flour tea, preferably whole
- 1 col. of baking powder soup
- 3 col. of chocolate powder soup
Method of preparation:
In the blender, beat the yams, eggs, oil and sugar well. In a bowl, add the remaining ingredients and gradually add the blender mixture, stirring well with the aid of a large spoon. Pour the batter into a greased and lightly baked form in medium oven for about 35-40 minutes.
2. Hidden Chicken with Yam
This hiding place can be used for lunch or dinner, and works as an excellent pre-workout.
Ingredients:
- 750 g of yam
- 0, 5 kg of ground meat
- 1 purple onion
- 3 cloves garlic
- 1 tomatoes
- 2 tablespoons olive oil
- 2 tablespoons grated Parmesan cheese
- Seasonings to taste (salt and pepper)
Method of preparation:
Cook the yam in water until it is very soft. Then knead to leave in the consistency of puree, add olive oil and salt, and mix well. Season and sauté the chicken, cook and shred. In a glass refractory greased with olive oil, place a layer using half of the cooked yam. Above, put the cooked chicken and then cover with another layer of yam. On top, add the grated cheese and bake at 200 degrees for about 25 minutes.
3. Yam Danoninho
This is an excellent alternative to processed yogurt, being a healthier option for children, but with a lot of flavor.
Ingredients:
- 300 g of yam cooked only with water
- 1 strawberry canister
- 1 cup apple juice (natural or industrialized)
Method of preparation:
Cook the yam and then throw away the cooking water. Then bring the chopped strawberries to a boil along with the apple juice, as this will sweeten the fruit. After cooking the strawberries, you should beat everything in the blender, and if necessary add a little water. The more water you put in, the more liquid you get.
Place in small containers to freeze in the refrigerator for about 1 hour.
In addition to strawberries, you can use other fruits like mango, passion fruit or red fruits, for example.
Also see how to prepare a Yam Soup to detoxify.
