The properties of yam
Like other tubers such as sweet potato, potato or cassava, yam is rich in carbohydrates, mainly starch in quantities greater than 70% and fiber in proportions exceeding 8 grams per 100 grams of food, which which slows down your digestion and reduces your glycemic index.
Likewise, the yam is a tuber rich in protein compared to others, as it has about 12% of this nutrient, which also makes it very satiating. It is rich in quality micronutrients, among which calcium, vitamin C, and phosphorus stand out. and potassium, as well as certain antioxidants that can also help the body’s health.
Regarding their physical properties, yam starch and flours are stable in high-temperature suspensions and have gelling as well as thickening properties.
Benefits of yam
Because it is concentrated in carbohydrates, yam is considered an energetic food but not with a high glycemic index given its richness in fiber and vegetable proteins, so it can be a good food for athletes, as well as to include along with other vegetables in preparations for diabetics.
In addition, it provides satiety and this, together with its high proportion of starch and its low cost, makes it a subsistence crop according to the FAO. Due to its richness in fiber, resistant starch and antioxidants, yams have also been linked in studies carried out with rodents to a lower risk of suffering from high blood triglycerides as well as diseases due to lipid oxidation such as atherosclerosis. And we must not forget that from this tuber we can extract gluten-free flour and starch, ideal for diversifying the diet of people with celiac disease.
Taken from www.vitonica.com