Yams, often mistaken for sweet potatoes, are a versatile root vegetable packed with nutrients that can significantly impact your health. Incorporating yams into your diet regularly may improve heart function, digestion, blood sugar control, and even cognitive performance. Here’s a detailed breakdown of what happens to your body when you make yams a dietary staple.
Heart Health Boosted by Fiber and Micronutrients
Yams are particularly high in both soluble and insoluble fiber, which is strongly linked to reduced cardiovascular disease risk. Soluble fiber helps lower “bad” (LDL) cholesterol, while yams also provide essential micronutrients such as potassium, magnesium, and manganese.
- Potassium helps regulate blood pressure.
- Magnesium reduces chronic inflammation, a key factor in heart disease.
- Manganese acts as an antioxidant, protecting heart cells from damage.
While more human studies are needed, animal research suggests yams improve cholesterol levels and overall heart function.
Digestive Regularity and Gut Health
Yams contain a high amount of insoluble fiber, which aids in bulking up stool for more frequent and regular bowel movements. The presence of resistant starch further supports gut health. Resistant starch isn’t digested until it reaches the colon, where it feeds beneficial gut bacteria, contributing to a healthier microbiome. The gut microbiome is vital because it influences digestion, immunity, and even mental health.
Stable Blood Sugar Through Slow Absorption
The starch and soluble fiber in yams slow down sugar absorption into the bloodstream, helping to maintain stable blood glucose levels. Animal studies suggest yams may even have anti-diabetic effects, improving insulin sensitivity. This is because yams don’t cause rapid spikes in blood sugar, making them a beneficial food for individuals with or at risk of type 2 diabetes.
Potential Relief from Menopause Symptoms
Research indicates that yams may ease some menopause symptoms by mimicking estrogen in the body. A study on postmenopausal women found that daily yam consumption for a month increased levels of estrone and estradiol, two forms of estrogen. This may help alleviate mood swings and hot flashes, although further research is needed.
Enhanced Brain Function via Diosgenin
Yams contain diosgenin, a compound that may improve cognitive function. A 2017 study showed that adults taking diosgenin extract daily for 12 weeks performed better on cognitive tests measuring memory, language, and attention. While these findings are promising, more studies are necessary to confirm the effect.
Nutritional Profile of Boiled Yams (1 cup / 136g)
- Calories: 158
- Protein: 2.03g
- Fiber: 5.3g
- Carbohydrates: 37.4g
- Total sugars: 0.67g
- Calcium: 19mg
- Iron: 0.71mg
- Magnesium: 24.5mg
- Manganese: 0.51mg
- Potassium: 911mg
- Vitamin C: 16.5mg
Easy Ways to Incorporate Yams into Your Diet
Yams are versatile and can be added to meals in various forms – whole, powdered, or flour. Try mashing them, roasting them as a side dish, or using yam flour in gluten-free baking.
Regularly consuming yams can lead to noticeable improvements in heart health, digestion, and blood sugar control. While more research is ongoing, the existing evidence suggests that this root vegetable is a valuable addition to a balanced diet.
