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All about the yam: properties, benefits and use in the kitchen


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Yam is a rare tuber on our table, but today we will talk about it because it can mean another source of high-quality carbohydrates and other beneficial nutrients. However, the yam, which is very common in the Caribbean and South America, has been part of their diets for centuries. It is a food suitable for diabetics and paleo, so you are interested in knowing the yam properties!

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Like other root vegetables such as sweet potatoes, potatoes and cassava, yams are rich in carbohydrates, mainly containing more than 70% starch and more than 8 grams of fiber per 100 grams of food. Slows down digestion and lowers blood sugar.

Similarly, it is a tuber that is richer in protein than any other and contains approximately 12% of this nutrient.

Rich in high-quality micronutrients, among which calcium, vitamin C, phosphorus and potassium stand out, certain antioxidants also help the body’s health.

Regarding their physical properties, yam starch and flour are stable in hot suspensions and have gelling and thickening properties.


Being rich in fiber and vegetable protein since it is a concentrated carbohydrate, it is considered an energy food (so you go to the gym to give it your all), but it does not have a high glycemic index, so it is not only for athletes but also for patients diabetics.

In addition, it provides a feeling of satiety, which, together with its high percentage of starch and its low cost, make it a self-sufficient crop according to the FAO.

Rich in fiber, resistant starch, and antioxidants, it has elevated blood triglyceride levels and diseases caused by lipid oxidation, including atherosclerosis, even in rodent studies. In addition, it can be used to extract gluten-free flour and starch. This is ideal for diversifying the diet of celiac people.

For example, the stewed yam is a simple recipe that everyone can prepare, you will not need many ingredients and it will be ready in a matter of minutes. Accompany a delicious fish with this stew or eat accompanied by pieces of bread or tortillas. Best of all, you can buy this root vegetable at any supermarket or even grow it in your own home.

However, it is also very adaptable for recipes such as making chips, soups or even stews, it is incredible!

How to use yam in cooking

Yam is an inaccessible crop, but you should keep in mind that its use in the kitchen is very similar to that of other tubers. Always cooked, boiled and then baked or grilled, just like flour or starch.

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yam puree

You can take it in the form of flour or starch, which acts as a thickener or gelling agent to replace, for example, corn starch, and it can also be fermented to make bread suitable for celiacs.

Of course, you can also use it to cook other types of dishes, such as stews, soups and chips, to eat between meals.

It is a high-quality, low-cost food product with excellent properties that ensure its quality throughout the food industry. And not only that, but in cosmetics the yam root cream improves the condition of the skin in general (it is known as the plant of youth) giving it vitality, and applied in the form of circular massages is another way to strengthen and give volume to the breasts. Also massages with yam root cream are a very effective stimulant and an excellent sexual energizer.

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