1 Cup (136.0 G) Yam, cooked provides 158 calories. Yam is a starchy root vegetable that is known for its sweet taste and high nutritional value.

In addition to being low in fat and high in fiber, yam is also rich in vitamins, minerals, and antioxidants that are beneficial for overall health. Specifically, cooked yam is a good source of vitamin C, potassium, and manganese. It also contains small amounts of other essential nutrients like iron, calcium, and vitamin B6.

Whether you're looking to boost your energy levels, support your immune system, or improve digestive health, incorporating cooked yam into your diet can be a smart choice. In this article, we'll explore the nutritional content, health benefits, and delicious ways to prepare cooked yam.

What are the Nutrients in Cooked Yam?

Cooked yam is packed with essential nutrients that promote good health. Aside from providing energy, it contains high levels of fiber, potassium, and vitamin C. Moreover, it has minimal fat and sodium, making it a heart-healthy food. One cup of cooked yam (136.0 g) contains the following nutrients: -158 calories -0.2 g fat -0.1 g saturated fat -39.0 g carbohydrates -5.3 g fiber -1.8 g protein -27.5 mg vitamin C -558.2 mg potassium -0.3 mg vitamin B6 -0.2 mg manganese -14.9 mg magnesium With its impressive nutrient profile, cooked yam can nourish your body and improve your overall health.

How Many Calories are in 1 Cup of Cooked Yam?

One cup of cooked yam (136.0 g) contains 158 calories. While this may seem like a lot, the benefits of yams far outweigh the calorie count. The high fiber and low glycemic index of yams make them a satisfying and filling food that can help with weight management. Plus, the vitamins and minerals found in yams provide a range of health benefits that can enhance your well-being.

How to Cook Yam for Fewer Calories

While yams are nutritious, the cooking method can affect the calorie and nutrient content of the food. To minimize the calorie count of cooked yam, you should avoid frying or sautéing it in oil. Instead, try roasting, steaming, or boiling yams, as these methods preserve the nutrient content while reducing the calorie count. Additionally, avoid adding high-calorie toppings like butter, sour cream, or cheese, and instead use herbs, spices, or low-fat yogurt to enhance the flavor of your yams. By cooking yams in a healthy and low-calorie way, you can enjoy all the benefits without worrying about the weight gain.

The Health Benefits of Eating Cooked Yam

Cooked yam offers numerous health benefits that can support various aspects of your health and wellness. Here are some of the most notable benefits of eating cooked yam: 1) Boosts immunity - Yams are high in vitamin C, which is a powerful antioxidant that can strengthen your immune system and protect your cells from damage. 2) Supports digestion - The high fiber content of yams can promote regular bowel movements and prevent constipation. Additionally, the soluble fiber in yams can feed the good bacteria in your gut, improving the overall health of your digestive system.

Is Cooked Yam High in Fiber?

Yes, cooked yam is high in fiber. It contains both soluble and insoluble fiber, which are both essential for your health. The soluble fiber in yams can help lower cholesterol levels and regulate blood sugar levels. It also helps feed the good bacteria in your gut, which improves overall digestive health. The insoluble fiber in yams can promote regular bowel movements and prevent constipation. It can also help reduce the risk of colon cancer and other digestive disorders.

How Does Cooked Yam Affect Blood Sugar?

Cooked yam has a low glycemic index, which means it doesn't cause a rapid spike in blood sugar levels. Instead, it provides sustained energy over a longer period of time, making it a great food for people with diabetes or anyone looking to stabilize their blood sugar levels. Additionally, the fiber content of yams can slow down the absorption of glucose in the bloodstream, preventing blood sugar spikes and crashes. By incorporating cooked yam into your diet, you can enjoy a nutritious and blood sugar-friendly food that supports your overall health.

What Are the Different Ways to Prepare Cooked Yam?

Cooked yam is a versatile food that can be incorporated into many different dishes. Here are some of the most popular ways to prepare it: 1) Roasted - Cut yams into small pieces and toss them with olive oil, salt, and pepper. Roast them in the oven at 400°F for 30-40 minutes, or until tender and golden brown. 2) Mashed - Boil yams until they are soft, then mash them with a fork or potato masher. Add seasoning like butter, milk, salt, or cinnamon to taste.

Cooked Yam as a Side Dish or Main Meal

Cooked yam can be enjoyed as a side dish or a main meal, depending on your preferences and dietary needs. As a side dish, yam pairs well with grilled meats, roasted vegetables, or leafy greens. It adds a sweet and savory flavor to any dish, and can also help balance out spicier or saltier foods. As a main meal, yam can be used as a substitute for potatoes or rice. Try making a yam and black bean chili, a yam and quinoa salad, or a yam and lentil soup for a hearty and healthy meal.

Cooked Yam as an Alternative to Potatoes

While potatoes are a staple in many households, they can be high in carbohydrates and low in other essential nutrients. Cooked yam offers a healthier alternative that is just as delicious and versatile. Yams are lower in carbs and higher in fiber and other nutrients than potatoes, making them a better choice for people with diabetes, weight concerns, and heart disease. Try swapping mashed yams for mashed potatoes in your favorite recipes, using yams in soups or stews instead of potatoes, or making baked yam fries instead of french fries for a healthier snack.

Incorporating Cooked Yam into a Balanced Diet

Cooked yam is a nutritious and delicious food that can be easily incorporated into a balanced and healthy diet. Try adding cooked yam to your meals a few times a week, using it as a substitute for higher-calorie foods like potatoes or rice, or making it a main ingredient in soups, salads, or casseroles. By choosing cooked yam as part of your diet, you can support your overall health and well-being while enjoying a satisfying and flavorful food.