If you are looking for a nutritious and delicious addition to your diet, consider yams. Just 100 grams of yams, cooked, drained and boiled with salt, provide around 116 calories. But yams have much more to offer than just calories.
In fact, yams are a great option for those who are seeking gluten-free foods as well as those who want to add more fiber, vitamins and minerals to their diet. Yams are also known for their antioxidant properties, which help to protect your cells from damage caused by free radicals.
In this article, we will explore the nutritional benefits of yams and provide you with some practical tips and strategies for incorporating them into your diet.
Calories in 100 G Yam
We mentioned earlier that 100 grams of yams provide around 116 calories. This makes yams a great option for those who are trying to manage their calorie intake. But the calorie content is not the only reason to choose yams. They are also rich in complex carbohydrates, which help to provide sustained energy, and are low in fat. Overall, yams are a nutrient-dense food that can contribute to a healthy diet.
Yam is a Naturally Gluten Free Option
For those who have celiac disease or are sensitive to gluten, finding gluten-free options can be a challenge. Fortunately, yams are naturally gluten-free, making them a great choice for those who need to avoid gluten. In addition, yams are a good source of dietary fiber, which can help to regulate digestion and promote gut health. So if you are looking for a gluten-free option that is both nutritious and delicious, consider adding yams to your diet.
As we mentioned earlier, yams are a good source of dietary fiber, which can help to promote digestive health. Fiber can help to regulate bowel movements, reduce constipation and lower the risk of colon cancer. Yams also contain enzymes that can aid in digestion and improve nutrient absorption. These enzymes may help to break down fats, carbohydrates and proteins, making it easier for your body to digest and use the nutrients in food. So if you want to promote digestive health, consider incorporating yams into your diet.
Rich in Antioxidants
Yams are also rich in antioxidants, which help to protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, which has been linked to a wide range of health problems, including cancer, heart disease and Alzheimer's disease. The antioxidants in yams, such as vitamin C and beta-carotene, can help to neutralize free radicals and protect your cells from damage. This can help to reduce the risk of chronic diseases and promote overall health. So if you want to protect your health and reduce the risk of chronic diseases, consider adding yams to your diet.
High in Fiber Content
We have already mentioned the fiber content in yams, but it's worth emphasizing again. Fiber is important for several reasons, including promoting digestive health, regulating blood sugar levels and reducing the risk of heart disease. Yams are an excellent source of fiber, with just 100 grams providing around 4 grams of fiber. This makes them a great option for those who are looking to increase their fiber intake. So if you want to support your overall health and well-being, make sure to include plenty of fiber-rich foods, such as yams, in your diet.
Yam Can Boost Immunity
Yams are also known for their immune-boosting properties. They contain several vitamins and minerals, such as vitamin C, vitamin B6 and potassium, that are important for maintaining a healthy immune system. In addition, yams contain polysaccharides, which are complex carbohydrates that have been shown to enhance immune function. These polysaccharides can help to stimulate the production of white blood cells, which are critical for fighting off infections and diseases. So if you want to support your immune system and stay healthy, make sure to include plenty of nutrient-rich foods, such as yams, in your diet.
Yam Contains Essential Vitamins and Minerals
Yams are packed with essential vitamins and minerals that are important for maintaining good health. For example, they are a great source of vitamin C, which is an antioxidant that helps to protect cells from damage. Yams also contain vitamin B6, which helps to promote brain function and support the nervous system. In addition, they are a good source of potassium, which is important for maintaining healthy blood pressure and regulating fluid balance in the body. So if you want to ensure that your body is getting all the nutrients it needs to function properly, make sure to include yams in your diet.
Yam is Low in Fat
If you are watching your fat intake, yams are a great food to include in your diet. They are naturally low in fat, with just 100 grams providing around 0.2 grams of fat. In addition, yams are also cholesterol-free, which makes them a heart-healthy addition to your meals. So if you want to enjoy delicious and nutritious food without worrying about excess fat or cholesterol, try incorporating yams into your diet.
Diverse Ways to Incorporate Yam into Your Diet
Yams can be a versatile and delicious ingredient to use in a wide range of dishes. They can be roasted, grilled, baked, mashed or fried, and can be used in both sweet and savory dishes. For example, you can use mashed yams as a healthier alternative to traditional mashed potatoes, or you can roast yam cubes and add them to salads or stir-fries. So if you want to add some variety and nutrition to your meals, experiment with different ways to incorporate yams into your diet.
Yam Can Contribute to Weight Loss
As we mentioned earlier, yams are low in calories and high in fiber, which makes them a great food to include in a weight loss diet. This is because fiber can help to promote feelings of fullness and reduce overall calorie intake. In addition, yams are a great source of complex carbohydrates, which provide sustained energy and can help to reduce cravings for high-calorie snacks. So if you are looking to lose weight or maintain a healthy weight, consider incorporating yams into your diet as part of a balanced and varied meal plan.
"Yams are a great option for those who are seeking gluten-free foods as well as those who want to add more fiber, vitamins and minerals to their diet."
FAQs about 100 G Yam (with Salt, Drained, Cooked, Boiled)
1. What is the nutritional value of 100 G Yam?
100 G Yam (with Salt, Drained, Cooked, Boiled) contains 116 calories, 0.2 g fat, 28.1 g carbohydrates, 0.5 g protein, and 2.7 g fiber.
2. Is Yam a good source of fiber?
Yes, Yam is a good source of fiber. 100 G Yam (with Salt, Drained, Cooked, Boiled) contains 2.7 g fiber.
3. Can Yam help with digestion?
Yes, Yam can help with digestion as it is rich in dietary fiber which helps to promote regular bowel movements and maintain a healthy digestive system.
4. Is Yam gluten-free?
Yes, Yam is gluten-free which makes it a great option for people who have celiac disease or gluten sensitivity.
5. How can I incorporate Yam into my diet?
Yam can be cooked in a variety of ways such as boiling, roasting, or frying. It can be mashed or pureed and added to soups, stews, and curries. Additionally, it can be used as a substitute for potatoes in many dishes.