1 boiled=158 Calories
Yam is a good source of energy; 100 g provides 118 calories. It’s mainly composed of complex carbohydrates and soluble dietary fiber. Together, they raise blood sugar levels slowly and are therefore recommended as low glycemic index healthy food. In addition, dietary fiber helps reduce constipation, decrease bad or â€œLDLâ€ cholesterol levels by binding to it in the intestines and prevent colon cancer risks by preventing toxic compounds in the food from adhering to colon mucosa.
VITAMIN A: Aids maintaining healthy mucus membranes and skin, night vision, growth and protection from lung and oral cavity cancers.
BETACAROTENE: Improve your night vision and eat some yams.
POTASSIUM: Yams are very high in potassium, a key mineral in controlling blood pressure.