What Is Purple Yam?
Purple yam is a starchy vegetable belonging to the Dioscoreaceae family and is known as a greater yam. It is scientifically known as Dioscorea alata. This tuber is often confused with sweet potatoes. Humans are familiar with about 600 species of yam. Purple yam has greyish-brown skin and purple flesh that resembles a sweet potato. You will find these tubers in distinct shapes and sizes depending on their variety. These soften to attain a soft potato-like texture in the cooking process. Purple yams are incorporated for sweet or savory dishes and processed into starchy substances used to flavor and improve other preparations. While they have their origins in the Asian tropics, the yams are cultivated all over the world. Purple yams have high fiber, low glycemic index, and low sugar content. They offer complex carbohydrates, vitamins, minerals, and proteins. They also have a good balance of calcium, iron, copper, manganese, and phosphorus. These elements promote one’s overall health. Let us further understand the nutritional profile of purple yam from the section below.
Nutrition Facts Of Purple Yam
100 grams of purple yam (yam) contain the following nutrients (1): Let us now understand how these nutrients offer an array of health benefits.
Health Benefits Of Purple Yam
1. May Help Improve Blood Circulation
Yam is loaded with minerals like potassium that may improve blood circulation. Potassium is also vasoactive and studies show that it may promote blood flow (2). In addition, anthocyanin, a purple pigment found in purple yam, plays a major role in blood circulation. Several studies have suggested that anthocyanin-rich foods may improve vascular health (health of the blood vessels) (3).
2. May Help Treat Digestive Problems
The pectin (soluble fiber) in purple yams may help promote digestion. Fiber-rich foods help cleanse the intestines. Fiber has also been shown to improve gut motility and be an effective treatment and prevention strategy for constipation (4). Pectin also has unique properties that may prevent or treat intestinal infections (5).
3. May Reduce Cancer Risk
Purple yams are rich in vitamin C that is a potent anticancer agent. Vitamin C works to eliminate free radicals, which may otherwise increase cancer risk. In addition, antioxidants such as vitamin C are known to scavenge reactive oxygen species, preventing DNA damage and other cancer-associated effects (6).
4. May Help In Weight Loss
The yams are high in fiber, which may help reduce your calorie intake and promote weight loss. Fiber also keeps you satiated and discourages overeating (7). Furthermore, purple yams contain fewer calories. A low-calorie diet may help with weight loss.
5. May Improve Brain Health
Purple yams are rich in anthocyanins. Many anthocyanins have shown anti-inflammatory and antioxidant properties. In mice studies, these were also found to reduce cognition deficits (8). Anthocyanins also lower cellular death and are found to be neuroprotective (9). In addition, purple yams contain diosgenin, a compound associated with brain function and neuron growth. A study found that diosgenin can enhance neuronal excitation and memory function (10). These are the important benefits of purple yam. Keep reading to understand how you can add purple yam to your diet.
Purple Yam Recipes
1. Purple Yam Jam
What You Need
750 grams of purple yam 1/4 cup of butter 1 can of condensed milk ½ can of unsweetened condensed milk 1 teaspoon of vanilla extract
Method
2. Roasted Purple Yam
What You Need
250 grams of purple yam 100 grams of red onions 5 tablespoons of olive oil 1/4 tablespoon of salt ½ a tablespoon of parsley, finely chopped
Method Although purple yam has numerous benefits, one must also consider a few of their potential downsides. In most cases, excess consumption of this vegetable can trigger undesirable health effects. Learn more in the next section.
Side Effects Of Purple Yam
Headaches
Anecdotal evidence suggests that some people may experience headaches after eating purple yam in excess. In some cases, people may also experience vomiting. Allergic Reactions Some people may experience rashes and irritation with the use of wild yam (11). Intake of purple yam may have similar reactions in some people. Such reactions warrant a doctor’s visit.
Drug Interactions
Some research states that yam can increase the levels of estrone and estradiol (12). Hence, if you are taking any hormonal medications, do not include yam in your diet. Many people confuse purple yam with sweet potato. Even though both sweet potatoes and yams are root vegetables, their taste, nutritional qualities, and origins are different. Read on to understand the key differences between purple yam and sweet potato.
Purple Yam Vs. Sweet Potato
What does purple yam taste like? Purple yams have a sweet, nutty (pistachio-like) taste with a texture similar to potatoes when cooked. Can you eat the skin of purple yams? Yes, you can eat the skin on purple yams. However, if you choose to leave them on, scrub the skin under the running water to remove all dirt properly. Is purple yam good for kidney disease? Purple yams are high in potassium, and may not be suitable for individuals with kidney disease. Individuals with the condition are advised to consult their health care provider before introducing it into their diet. Which is healthier: purple yam or cassava? Cassava and purple yam are both starchy root vegetables with comparable nutrient profiles. The primary difference between the two is that cassava is more calorie-dense than purple yam. Is purple yam an alkaline food? Yams are alkaline food and can be added to an alkaline diet.
