8 benefits of yam and how to consume

Yam, also known as yam in some regions of Brazil, is a tuber rich in low glycemic index carbohydrates, being a great option to give energy during physical activity and to help with weight loss.

In addition, because it does not raise blood sugar levels, it can also be used by people with diabetes. However, care must be taken not to overdo the amount consumed, as excess yams can also put on weight.

Benefits of Yam

Because it is rich in fiber, protein, vitamin C and B vitamins, yam has several health benefits, the main ones being:

  1. Fight constipation, because it is rich in fibers;
  2. Help to lose weight, as it increases the feeling of satiety and delays the onset of hunger;
  3. Help to control blood sugar, due to its high fiber content;
  4. Give energy and gain muscle mass, because like yams, yams are rich in carbohydrates that maintain an energy supply for training;
  5. Reduce the symptoms of menopause and PMS, as it contains diosgenin, a substance that helps in the control of female hormones;
  6. Help control cholesterol and blood pressure, because it is rich in fiber and due to the presence of phytosterol diosgenin;
  7. Prevent cardiovascular disease, as it helps to control pressure and lower cholesterol;
  8. Facilitate digestion, reduce cramps and help eliminate toxins from the body, and can also be used as an elixir. Find out how to use it here.

Thus, yams have properties similar to those of sweet potatoes, and to take advantage of its benefits, one should consume this tuber regularly, giving preference to cooked preparations and avoiding fried yams. See also what are the benefits of sweet potatoes.

Nutritional Information of Yam

The following table provides the nutritional information for 100 g of raw or cooked yam.

Quantity: 100 g of yam
Raw YamCooked Yam
Energy96 kcal78 kcal
Carbohydrate23 g18.9 g
Protein2.3 g1.5 g
Fat0.1 g0.1 g
Fibers7.3 g2.6 g
Potassium212 mg203 mg
Vitamin B10.11 mg0.12 mg

Yams can be eaten cooked cut into slices, just like sweet potatoes, or can be used in preparations such as cakes, pies and purees.

Yam Recipes

Following are 3 healthy yam recipes that can be used to lose weight and give energy to your workout.

1. Gluten-free and lactose-free yam cake

This cake is a good option to use in snacks, and can also be consumed by people who have an intolerance or allergy to gluten. Find out which foods contain gluten.


  • 400 g of yam, peeled and cut into pieces
  • 4 eggs
  • 1/2 cup oil tea
  • 1 cup sugar tea
  • 2 cup of rice flour tea, preferably wholegrain
  • 1 col. of baking powder soup
  • 3 col. powdered chocolate soup

Preparation mode:

In a blender, beat the yams, eggs, oil and sugar well. In a bowl, put the remaining ingredients and gradually add the blender mixture, stirring well with the aid of a large spoon. Pour the dough into a greased pan and bake in a medium oven for about 35-40 minutes.

2. Escondidinho Chicken with Yam

This hideout can be used for lunch or dinner, as well as working as an excellent pre-workout.


  • 750 g of yam
  • 0.5 kg ground beef
  • 1 red onion
  • 3 cloves of garlic
  • 1 tomatoes
  • 2 tablespoons of olive oil
  • 2 tablespoons of grated parmesan cheese
  • Seasonings to taste (salt and pepper)

Preparation mode:

Cook the yams in water until very tender. Then knead to make it puree, add olive oil and salt, and mix well. Season and sauté the chicken, cook and shred. In a glass dish greased with oil, place a layer using half of the cooked yam. The cooked chicken is placed on top and then covered with another layer of yam. On top, add the grated cheese and bake at 200 degrees for about 25 minutes.

3. Yam Danoninho

This is an excellent alternative to industrialized yogurt, being a healthier option for children, but with a lot of flavor.


  • 300 g of yam cooked with water only
  • 1 strawberry box
  • 1 cup of apple juice (natural or industrialized)

Preparation mode:

Cook the yam and then discard the cooking water. Then bring the sliced ​​strawberries to a boil with the apple juice, as this will sweeten the fruit. After cooking the strawberries, beat everything in a blender, and if necessary add a little water. The more water you put in, the more liquid you get.

Place in small freezing containers in the refrigerator for about 1 hour.

In addition to strawberries, you can use other fruits such as mango, passion fruit or red fruits, for example.

See also how to prepare a yam soup to detoxify.