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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!

what is name

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.

HOW TO COOK THE YAM

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.

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.

Carbohydrates are the basic nutrients of our diet. To protect our health and benefit from its consumption we must select the most appropriate. Therefore, in addition to pasta and rice, you will find many alternative sources of carbohydrates such as Teff. In this article we will talk about its properties, benefits and how to use it in the kitchen.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Teff Characteristics

The real name is Eragrostis tef. Tef is a grain of Ethiopian origin that helps to obtain high-quality carbohydrates. High-quality carbohydrates contain a high proportion of almost all essential amino acids (except lysine), fiber, and numerous micronutrients.

According to the FAO, teff is high in plant-based iron and calcium, as shown in a study published in Economic Botany. Similarly, teff is a grain rich in B vitamins and contains copper, phosphorous, zinc, and other trace elements. In addition, since it does not contain gluten, it is suitable for coeliacs.

Published on Unplash by Batu Gezer

Its cultivation can be carried out in dry and water-filled soil under different climatic conditions, and the cultivation time is also relatively short, so it is very environmentally friendly. Its environmental impact is low and its production is safe and sustainable in the long term.

Advantages of Tef

Due to its high nutritional value, Teff helps to improve the quality of the diet, especially when dairy products are not consumed in a vegetarian diet. This is because you can get a high ratio of high-quality protein and calcium.

In addition, Teff is high in fiber (approximately 7%) which makes Teff an ideal source of carbohydrates as it can be beneficial for long-term energy gains and can have a big impact on metabolism. satiety of the body Especially when you’re looking to lose weight.

Similarly, teff can be mixed with other whole grains such as bran in the form of flour, including elements that benefit the body, such as probiotics, phytochemicals and antioxidants. As revealed in a study published in Food & Function, Teff is particularly useful in the prevention of various metabolic disorders such as diabetes, heart disease, vascular problems, obesity, dyslipidemia, and hypertension.

Published on Unplash by Akemy Mory

In addition, Teff, as Cariab Bay demonstrates in his book about this ancient grain with its valuable properties and benefits, has the amount of iron and vitamin B that are necessary to prevent anemia.

How to use Teff in the kitchen

Teff is commonly used as a flour to make a variety of breads and cakes. Among them, the classic injera or Ethiopian bread stands out. Which is like a crepe given its properties and is used to accompany preparations of all kinds.

Of course, instead of other more classic cereals, it can be used to make dough for cakes or pies, muffins, cookies, sauces or other flour-based preparations that are more nutritious and gluten-free.

You can also find Tef flakes in herbalists, stores that sell imported products or online stores with which you can make a delicious breakfast, replacing other commercial cereals that are not so nutritious.

Published on Unplash by Carl Barcelo

Whether you’re a celiac or a vegetarian or an omnivore, teff is a grain that can diversify your diet and add superior nutrients as well as other health-boosting properties. Do not stop trying it!