Because the starch in yams are made up of complex carbohydrates and dietary fiber, they don't spike blood sugar levels so they are considered a low-glycemic food. What are the benefits of eating yams?
- High in Fiber: helps reduce constipation, decrease LDL (bad) cholesterol levels by binding to it in the intestines and lowers colon cancer risk by preventing toxic compounds in the food from adhering to the colon.
- High in B Vitamins: provides a good percentage of the daily requirements of pyridoxine (vitamin B6), thiamin (vitamin B1), riboflavin, folates, pantothenic acid and niacin.
- High in minerals: yams are high minerals such as copper, calcium, potassium, iron, manganese, and phosphorus. A 100g serving provides about 816 mg of Potassium, which helps control heart rate and blood pressure by countering hypertensive effects of sodium. Copper is required in the production of red blood cells. Iron is essential for red blood cell formation.
Try some of these delicious recipes:
- Balsamic Roasted Yams
- Roasted Yams With Lime Sunflower Seed Sauce
- Cuban Mojo Chicken with Chili Roasted Yams
- Roasted Squash Soup w/ Jewel Yams & Chard
Other than Candied Yams at Thanksgiving, have you cooked with yams? Tell us how in the comments!