Exploring the Diversity and Health Benefits of Yams

What Are Yams?

Yams are underground tuber vegetables originating from Africa and Asia with over 600 species avlable, yet only about 15-20 are edible. Often confused with sweet potatoes in U.S grocery stores, true yams can be difficult to find outside of international markets.

Traditionally used in medicine across their native regions, yams have a rich history in health benefits and culinary use.

African white yams, commonly known as Guinea or Ghana yams, have been cultivated since around 5000 B.C., forming the most widely consumed type of yam in Africa.

Chinese yams are indigenous to China; unlike other yam species, they can thrive in temperate climates. Unlike others, Chinese yams contn no toxic effects when eaten raw.

Cushcush yams originate from the Caribbean region and are popular for their flavor; they're commonly consumed in South America and the West Indies.

Purple yams also known as ube come from Africa and Asia and serve a staple role in tropical countries, especially in Asian cuisine. They feature a high vitamin A content and are packed with additional vitamins like C, calcium, and iron upon cooking.

Yam Nutrition

A single serving of a 5-inch yam includes:

Calories: 112

Fat: 0 grams

Cholesterol: 0 grams

Sodium: 4 milligrams

Carbohydrates: 26 grams

Fiber: 4 grams

Protein: 2 grams

Purple yams offer exceptional vitamin A levels and also contn vitamins like C, calcium, and iron.

Safety Precautions for Yams

Yams need to be peeled and cooked prior to consumption due to natural toxins found within that could cause illness. People with hormone-related health issues such as ometriosis or uterine fibroids, or those using estradiol-based birth control or hormone therapies should avoid yam-based medicines or large quantities of yams.

Preparation Methods for Yams

When purchasing, look for a long and tapered shape alongside a bark-like skin rather than traditional potato texture. True yams have a neutral flavor with tough flesh that can be prepared in the same way as potatoesbaked, boiled, fried, or included in soups and stews.

Purple yams can also be utilized similarly to other yams but are unique for adding color through smoothie preparation or by turning into a powder or paste used to enhance sweet pastries, cakes, and baked goods.

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