Health Benefits of Yams - Health Tips

Health Tips

• The health benefits of yams are best when the tubers are consumed as quickly as possible. This is true of most produce and yams can offer a healthy, tasty side dish for most meals so try to consume the same within 10 days.
• Remember that yams are not sweet potatoes and hence most should not be consumed without peeling and cooking. Even Japanese yam, though it could be had raw, is usually subjected to a short soak in a vinegar solution. Check that what is being offered is actually yam prior to purchasing.
• At the time of selection look over the yam carefully to see that it is free of bruised spots, cracks

  in the skin and any mushy spots, much like you would examine and choose a potato.

• When it comes to taste as well as nutrition, it would be better to avoid the cut packets available in the refrigerated section.
• The consumption of yam has helped pregnant women battle morning sickness. One can prepare infusions of the dried root to help nausea caused by pregnancy.

• Elephant yams are among the recommended foods for a Pitta diet

  in Ayurveda.

• Athletes can consider yam for a healthy snack given its antioxidant properties, low glycemic index value and for its carbohydrates. There has even been a study on the links between yam and green banana, which are two of the staple crops to be found in Jamaica, and the island's worldwide success in sprinting. Even though there are myriad other contributing factors to the country's athletic prowess, it is interesting to consider the role of staple diets.
• If you are looking to lose weight, take a look at healthy recipes for yam, such as roasted yam or a simple puree. Its nutritional value and dietary fiber make it a good choice for dieters.
• As with most foods, healthy recipes for yams should include less of gravies and sauces. Even candied yams can be prepared in healthier ways. It has been suggested that roasting yams helps retain nutrition more than the method of boiling.
• While the market has a number of over the counter products that contain yam extracts being sold as alternatives to traditional medicine, do talk to your health care practitioner before using such products. With extracts from certain wild yams, hormone supplement creams are marketed for menopausal women. From these yams, progesterone (synthetic) can be obtained from the plant substance, diosgenin, but the effectiveness of such creams is questionable. The FDA is yet to evaluate and regulate the possible risks and benefits of over the counter yam extract preparations.
• Even when adding yam to your diet, be sure to check with your health care practitioner if you suffer from health ailments. For instance, the potassium in yam is essential for countermanding the hypertensive effects cause by sodium. However, if one's kidneys are not functioning normally, a much low potassium diet may be recommended instead.

References:

1. Yams Nutrition - (https://www.newhealthguide.org/Yams-Nutrition.html)
2. What is the difference between sweet potatoes and yams? - (http://www.loc.gov/rr/scitech/mysteries/sweetpotato.html)
3. Yam (vegetable) - (https://en.wikipedia.org/wiki/Yam_(vegetable))
4. Glycemic index for 60+ foods - (https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods)