If you're looking for a nutrient-dense alternative to traditional potatoes, look no further than the mountain yam. One cup (136.0 g) of raw mountain yam contains just 91 calories. Not only is it low in calories, but it's also a great source of vitamins and minerals.
Mountain yams are known for their distinct nutritional profile. They are a great source of dietary fiber, vitamin C, and potassium. Additionally, they are low in fat and sodium. These nutrient-dense tubers are considered a superfood in many parts of the world.
In this article, we'll explore the health benefits of mountain yams, their vitamin and mineral content, how to prepare them, and much more.
What is Mountain Yam?
Mountain yam, also known as nagaimo, is a type of root vegetable native to Asia. It belongs to the Dioscoreaceae family and is grown throughout East Asia, Southeast Asia, and the Caribbean. The mountain yam has a white flesh and is covered in a rough brown skin. Its unique texture and flavor make it a popular ingredient in many Asian dishes.
Calories in Mountain Yam
One cup (136.0 g) of raw mountain yam contains just 91 calories. This makes it a great choice for people who are looking to reduce their calorie intake.
Mountain Yam Health Benefits
Mountain yams offer an array of health benefits. They are low in fat, sodium, and calories, and high in fiber, potassium, and vitamin C. Some additional health benefits of mountain yam include improved digestive health, weight management, and reduced risk of chronic diseases such as heart disease and cancer.
Vitamins and Minerals in Mountain Yam
Mountain yams are packed with vitamins and minerals. One cup (136.0 g) of raw mountain yam contains: - 21% of the daily value (DV) of vitamin C
- 16% of the DV of potassium
- 6% of the DV of dietary fiber
- 4% of the DV of calcium
- 3% of the DV of iron.
Mountain Yam as a Source of Fiber
One of the key benefits of mountain yams is their high fiber content. Fiber is essential for digestive health and can help reduce the risk of chronic diseases such as heart disease and cancer. Including mountain yams in your diet can help increase your fiber intake and improve your overall health.
Preparation of Mountain Yam
Mountain yams can be prepared in a variety of ways. They can be peeled and sliced thinly for use in salads or stir-fries, grated and used as a thickener in soups and stews, or boiled and mashed as a substitute for mashed potatoes. It's important to note that mountain yams contain an enzyme that can irritate the skin, so it's a good idea to wear gloves when peeling them. Additionally, they should be cooked thoroughly before consumption.
Mountain Yam Recipes
If you're looking for ways to incorporate mountain yams into your diet, there are many delicious recipes to try. Some popular recipes include nagaimo tempura, nagaimo salad, and nagaimo rice. Experiment with different recipes and cooking methods to find the ones you enjoy the most.
Mountain Yam vs Sweet Potato
Mountain yams and sweet potatoes are often compared due to their similar nutritional profiles and flavor profiles. While sweet potatoes are a great source of fiber, potassium, and vitamin A, mountain yams are higher in vitamin C and lower in calories. Both are great additions to a healthy diet, but mountain yams offer a unique flavor and texture that sets them apart.
Choosing and Storing Mountain Yam
When choosing mountain yams, look for firm, unblemished tubers with a dry skin. Avoid those with soft spots or signs of decay. Store mountain yams in a cool, dark place for up to one week. Once cooked, they can be stored in an airtight container in the refrigerator for up to three days.
Risks and Side Effects of Mountain Yam
While mountain yams offer many health benefits, they can also pose some potential risks and side effects. They contain oxalates, which can cause kidney stones in some individuals, and the enzyme dioscorin, which can cause an allergic reaction in some people. Additionally, consuming raw or uncooked mountain yam can lead to throat irritation and an itchy mouth. It's important to cook mountain yams thoroughly before consumption.
Mountain yams are a low-calorie, nutrient-dense alternative to traditional potatoes. They are a great source of fiber, potassium, and vitamin C, and can offer many health benefits when consumed as part of a balanced diet.
5 Frequently Asked Questions About Mountain Yam
1. What is mountain yam?
Mountain yam, also known as Chinese yam or dioscorea opposita, is a type of root vegetable that grows in Asia. It is long, tube-shaped, and has a rough, brown skin. The flesh inside is white and starchy, similar to a potato.
2. What are the nutritional benefits of mountain yam?
Mountain yam is low in calories and high in fiber, making it a great choice for those watching their weight. It is also a good source of vitamin C, which helps support a healthy immune system, and potassium, which is important for maintaining healthy blood pressure.
3. How is mountain yam prepared?
Mountain yam can be enjoyed cooked or raw. When cooked, it can be boiled, baked, or roasted. It can also be stir-fried with other vegetables or added to soups and stews. When eaten raw, it is often shredded and added to salads or used as a garnish.
4. Are there any precautions to take when handling mountain yam?
Mountain yam can be difficult to peel due to its rough skin. It is recommended to wear gloves when handling it to avoid skin irritation. Some people may also experience an itchy or prickly sensation on their skin after handling mountain yam, so it is important to handle it with care.
5. Where can I find mountain yam?
Mountain yam can be found in many Asian grocery stores, as well as some specialty food stores. It may also be available at farmers markets during the fall and winter months. When purchasing mountain yam, look for firm and smooth roots free of cracks or blemishes.