2023-10-27 16:13:29
He is described as “the king of cultures” by the Nigerian writer Chinua Achebe. Along with cassava and sweet potato, yam is a tuber that constitutes the basis of cuisine in several African countries. It is a tropical root rich in vitamins and minerals.
Its white, yellow or pink flesh is cooked like sweet potatoes or potatoes, although they do not all belong to the same family. There are hundreds of varieties of yam but only a few of them are edible.
Tender and sweet, sometimes a little floury, this very popular tuber is renowned for its nutritional qualities and its delicious taste. The nutritional qualities of yam make it a valuable food for our health and well-being. This tuber is full of essential nutrients that contribute to a balanced diet.
Yams are an excellent source of carbohydrates which provide essential energy for the proper functioning of the body. Dietitian-nutritionist, Marion Ezzedine runs a dietetic practice in the heart of Abidjan, the Ivorian economic capital.
She reveals to us the many nutritional virtues of this very popular starchy vegetable: “Yam is an excellent source of fiber (4% compared to 2% in potatoes and 1% in rice), vitamins (notably B1, B6, C), minerals such as copper, manganese, phosphorus, potassium and anti-oxidants.
It is also an interesting source of energy due to its high carbohydrate content (24%): yam provides on average 115 kcal per 100 g (in comparison, 100 g rice provides 145 kcal and 100 g of potato cooked in water provides 80 kcal)”, informs the specialist.
Gluten-free, yam remains an ideal alternative for people suffering from gluten sensitivity or intolerance.
In Benin, yam is one of the most cultivated tubers.
In Benin, yam constitutes the second food product following corn with production estimated at more than 2,500,000 tonnes per year. Yam is a very popular nutritious food on the African continent. It is a tuber omnipresent in traditional recipes in Benin, Togo, Cameroon, Nigeria and Ivory Coast in particular.
Boiled, fried or foutou (pounded) accompanied by sauce, everyone has their own preference and taste in Abidjan.
“I like yams, I eat a lot of them at home in the village. Yam has a special taste. To some it tastes sweet, there are others that are a bit bitter. So everyone has their own taste, their preference depending on what you want to cook with it. I prefer it boiled or fried. On the other hand, I’m not really a fan of foutu, I don’t really like it when it’s foutu, I especially like it in boiled and fried form, I love it there,” says Maxime, a big yam lover.
“I like yams, especially kponan yams, I like them. I eat it once or twice a week, it especially goes with the gouagouassou sauce, it’s even better, that’s it (laughs). Making the yam and welcoming you with the gouagouassou sauce, I think it’s symbolic, it makes you grow, that’s it,” says René, who is salivating with envy just thinking regarding it.
“Yes, I like yams very well, basically it’s a food that comes from where I live, from my culture because first of all, I’m Baoulé. So. And so it’s very small that we fall into it, with its unique taste. It’s not sweet, it’s soft, the yam tastes really perfect actually. So I like grilled yam, it suits me. I eat it all the time in any case, it’s a return to childhood in fact, because since we were little, we only ate with our parents. So it stayed. It’s a habit, it’s stayed for a while and it’s no longer good. There you go, it’s really good,” says Jean Marc, totally won over.
Yam can be pounded and served with sauce.
Sweeter than potatoes, yams can be cooked in both savory and sweet dishes.
Thanks to their richness in fiber, yams improve intestinal transit and facilitate digestion. Fiber also helps regulate satiety and maintain weight balance.
Thanks to its many nutritional riches including carbohydrates and minerals, yam ideally replaces potatoes or rice in the diet.
It is eaten in several recipes, from one country to another, making it a staple food.
Akpessi is a traditional dish from Ivory Coast made with yams.
Blood sugar regulation
Yam has a lower glycemic index than other carbohydrate sources, meaning its regular consumption can have a lasting effect on blood sugar levels.
With more than 70% starch content, yam helps lower the glycemic index, diabetes and slows digestion. This means that its consumption is recommended for certain types of people such as diabetics, children and pregnant women, according to Dietitian-nutritionist, Marion Ezzedine.
“The glycemic load of yam is moderate, so it can be consumed occasionally by people with diabetes. There are no contraindications for pregnant women or children. People with kidney failure should moderate their consumption of yam due to the high mineral content. The cooking method modifies the nutritional values of the yam. It’s better to eat it boiled than fried.”
Strengthens the immune system, anti-inflammatory effects
The vitamin C contained in yam contains antioxidant properties that help strengthen the immune system and help prevent diseases and certain infections.
Yam also has anti-inflammatory properties that help reduce inflammation in the body and relieve pain related to conditions such as arthritis.
While helping to prevent liver and kidney diseases, it contains nutrients active once morest memory disorders, diabetes and blood pressure.
Thanks to potassium, yam is also useful for the good health of the nervous system, muscle function and for the regulation of blood pressure among others.
Effective for menopause
Yam helps relieve the signs of menopause by stimulating the production of adrenal and sex hormones.
Due to its high content of diosgenin, an active ingredient precursor of steroid hormones, yam also helps relieve the signs of menopause.
Diosgenin, present in the roots, is a substance which helps to stimulate the synthesis of progesterone and estrogen.
However, menopause disorders are partly linked to the decrease in these hormones. The drop in progesterone levels can lead to sleep problems, frequent sugar cravings and water retention problems. To help women feel better, the chemical progesterone is sometimes offered, a solution which can, however, have disadvantages such as acne or weight gain.
Yam therefore constitutes a natural alternative to fight once morest hormonal imbalances, relieve disorders linked to menopause and allow women to regain better well-being.
The many therapeutic and nutritional benefits may vary slightly depending on the variety of yam and the cooking method used.
As we have seen, yam is an ideal example for a balanced and healthy diet. In addition to its unique flavor, this root plant offers a range of health benefits.
BBC Africa
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