Yams are root vegetables with a rough, brown exterior and a white, yellow, red, or purple interior. Yams are packed with nutrients, and eating them regularly could offer several health benefits, including support for digestion and heart health.
Yams are high in fiber—particularly soluble fiber—which makes them heart-healthy.
Research has shown that high-fiber diets are associated with a lower risk of cardiovascular disease. This could be because fiber helps lower concentrations of low-density lipoprotein (LDL), or “bad,” cholesterol. In animal studies, researchers linked fiber and certain compounds in yams to improved cholesterol levels.
Yams are also rich in certain micronutrients that have been linked to better heart health, including:
- Potassium: May lower the risk of high blood pressure
- Magnesium: Decreases chronic inflammation, regulates metabolism, and has other functions to protect the heart
- Manganese: Has antioxidant effects in the body
Yams are rich in another kind of fiber called insoluble fiber, which can boost digestive health. Fiber bulks up your stool, and because of that, it promotes more frequent and regular bowel movements.
Yams are also a great source of resistant starch, particularly when they’re raw or they’re cooled after being cooked. Resistant starch is a carbohydrate that’s considered a dietary fiber, and it isn’t digested until it reaches the colon. This produces a beneficial effect on the bacteria living in your gut, called the gut microbiome. Other plant compounds in yams can contribute to a healthy gut microbiome, too.
Starch and soluble fiber, key components of yams, are known to slow sugar absorption in the bloodstream and improve insulin sensitivity.
Although research is limited, animal studies have suggested yams may have an anti-diabetic effect, as they seem to improve blood sugar regulation.
Menopause symptoms occur when a person’s estrogen and other hormone levels drop as they age. Some research suggests yams may be able to ease mood swings, hot flashes, and other menopause symptoms.
An older study found women in postmenopause who ate yams daily for a month had higher levels of estrone and estradiol, two forms of estrogen. Other research in animals has shown that yam extract may have “estrogen-like effects,” and may be able to help people manage symptoms.
Diosgenin, a compound found in yams, may have links to better brain function.
In a 2017 study, adults who took diosgenin extract daily for 12 weeks scored better on cognitive tests (including memory, language, and attention) than a placebo group. However, the researchers stressed the need for more studies to confirm any effect.
A standard, 1-cup (136-gram) serving of boiled, unsalted yams contains:
- Calories: 158
- Protein: 2.03 grams
- Fiber: 5.3 grams
- Carbohydrates: 37.4 grams
- Total sugars: 0.67 grams
- Calcium: 19 milligrams
- Iron: 0.71 milligrams
- Magnesium: 24.5 milligrams
- Manganese: 0.51 milligrams
- Thiamine: 0.13 milligrams
- Potassium: 911 milligrams
- Sodium (salt): 10.9 milligrams
- Vitamin C: 16.5 milligrams
- Vitamin B6: 0.31 milligrams
Yams are tasty and easy to incorporate into meals. You can buy them whole, but yam powders and flour are also available. Here are some ways to enjoy this staple:
- Fries: To make a twist on the French fry, slice yams into narrow wedges, season, and bake or deep-fry.
- Chips: Bake, deep-fry, or air-fry thin slices of yam.
- Gratin: Instead of potatoes, bake sliced yams layered with cheese and spices to taste.
- Mashed: Boiled yams work as well as potatoes as a base to mash and mix with cream and butter.
- Candied: Combine slices of boiled yams with brown sugar, warm spices, orange, and a healthy fat, then bake.
