By Yinka Oshifuye
There is this believe that yams are not good for people living with diabetes. On the contrary, yam has a low glycaemic index. In order words yams contains complex carbohydrates that deliver the goods gradually, slowing the rate at which their sugars are released and absorbed into the bloodstream.
In addition, because they're rich in fibre, yams fill you up without filling out your hips and waistline. Yams are also a good source of manganese, a trace mineral that helps with carbohydrate metabolism and is a cofactor in a number of enzymes important in energy production and antioxidant defences. In effect, moderate intake of yams is indeed beneficial for the diabetic.
Most people eat do not enough fruits and vegetables, but also consume high amounts of sodium as salt is frequently added to processed foods. This class of people may be deficient in potassium as low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension.
Being a good source of potassium(a mineral that helps to control blood pressure), eating yams can help make up for the low amount of fruits and vegetables we consume. Dioscorin, a storage protein contained in yam, may also be of benefit to certain individuals with hypertension.
Preliminary research suggests that dioscorin can inhibit angiotensin converting enzyme, which would therefore lead to increased kidney blood flow and reduced blood pressure.
High intakes of vitamin B6 have also been shown to reduce the risk of heart disease. Because yams are rich in vitamin B6, it makes a great deal of sense if we include it in our diet.
Vitamin B6 is needed by the body to break down a substance called homocysteine, which can directly damage blood vessel walls. Individuals who suffer a heart attack despite having normal or even low cholesterol levels are often found to have high levels of homocysteine. Vitamin B6 has also been an especially popular supplement with respect to premenstrual
syndrome (PMS) in women, especially in conjunction with the depression that comes with it.
It is better for you to roast your yams as research has shown some nutritional advantages to roasting over boiling. At the same time, however, when it comes to a potentially problematic substance like phytic acid, which can sometimes block absorption of desirable nutrients like zinc and iron a wet-heat cooking method might be helpful. You can either steam your yam or cook in just enough water to avoid risk of excessive leeching of water-soluble nutrients!
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