The yam is a tuber, just like the potato, which provides a high amount of carbohydrates. Carbohydrates are a source of energy often refused by people who want to lose weight. Among the yam's benefits, however, is a quality that can overturn this logic.
In addition to being a source of carbohydrates, yams are also rich in fiber. That is, this tuber can aid in the digestion of food and provide energy to the body simultaneously. Fiber is no longer one of the benefits of yam when it is prepared in the form of juice.
For the purpose of favoring digestion, yams should be consumed roasted, boiled or steamed.
By following one of these preparations, you will also be able to enjoy other benefits of yam.
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The supply of potassium and vitamin C help in controlling blood pressure and strengthening the body's immune system, respectively.
Among the benefits of yam, there is also the relief of symptoms of premenstrual tension (PMS), such as colic (because it contains magnesium, a muscle relaxant), swelling (due to the presence of fibers) and anxiety (by stimulating the release of serotonin, the hormone that causes a feeling of happiness).
To properly enjoy all the benefits of yam, below you will find some consumption suggestions.
Remember that you can create your own recipes and make the most of all the ways to increase this tuber.
Boiled Yam:
To prepare boiled yams, you must peel and wash the tuber. Before cooking, dry the yam well with a paper towel. You can add pieces of onion, garlic, soy sauce and olive oil to the cooking water. The taste will be more sophisticated!
Roasted Yam:
To roast the yam, you can season it in a roasting pan using salt, rosemary and olive oil, as if you were going to roast potatoes. If you want the yam to be very soft, you must cook it before taking it to the medium oven for about thirty minutes (every fifteen minutes, turn the yam pieces).
Steamed Yam:
Steaming yams requires you to use a sieve on top of a pot of water, which will produce steam for the sieve. Place the yam, unpeeled, into the sieve. You must put a lid on top of the sieve and wait half an hour. After that time, the shell will come off and it will be soft to eat.
Now that you know the benefits of yams and how to take advantage of them, include this versatile tuber in your diet!
