Yam

Yams are commonly used as a primary carbohydrate source in meals, much like potatoes, and are prepared in a variety of ways depending on the cuisine. They can be boiled, baked, fried, or pounded into a paste.

On average, 100 grams of yam contains about 118 calories (494 kilojoules).

Yams provide approximately 1.5 grams of protein per 100 grams.

Yams are low in fat, offering less than 0.2 grams per 100 grams.

Carbohydrates are abundant in yams, with about 28 grams per 100 grams, primarily as complex carbohydrates.

Yams are a good source of vitamins, particularly vitamin C and some B vitamins.

The tuber is rich in minerals such as potassium, magnesium, and manganese.

Yams are known for their health benefits, including improving digestion due to their fiber content, aiding in blood sugar control, and providing antioxidants that may protect against chronic diseases.

While yams are generally safe for consumption, they should be properly prepared to avoid substances like dioscorin, diosgenin, and tri-terpenes, which can be harmful in raw yams.

Yams are used in a variety of recipes ranging from stews and soups to desserts and snacks. Popular dishes include candied yams, yam fries, and pounded yam.

Common cooking methods for yams include boiling (in water or milk), steaming, roasting, frying, and grilling. They can also be mashed or used in baking.

Yams pair well with flavors such as cinnamon, nutmeg, brown sugar, and butter, as well as savory herbs like thyme and rosemary. They also complement meats like pork, chicken, and fish.

Yam is a nutritious and versatile ingredient that forms an essential part of many traditional diets. It offers a wealth of health benefits due to its high fiber, vitamin, and mineral content. Although yams are predominantly used in savory dishes, they can also be sweetened and used in desserts, showcasing their broad culinary range.