Jamaican Yellow Yam

Yellow yam is born by a perennial vine plant, which stretches up to 2 meters long. Yellow yams are similar to sweet potatoes; however, they are not an alternative for sweet potatoes. The main difference between the two tubers is that yams are large in size and have thicker skin, whereas sweet potatoes are relatively small in size and have a thin peel.

Jamaican Yellow Yam

Learn All You Need To Know About Jamaican Yellow Yam below. It is one of my favorite root vegetables that I have enjoyed all my life. This starchy vegetable is a great alternative to potatoes. 

yellow yam whole on cutting board

Brief History Of Yellow Yams

Yams belong to Africa and Asia as they originated from there. They later spread to the Caribbean areas through the slaves. “Yams,” the name comes from the African word “Nyami,” which refers to the act of eating.
There are up to 18 distinct yam varieties in Jamaica, and they all have a novel taste, flavor, and texture. Some yellow yams are dry and starchy, some are sweet and soft, and a few are waxy.
What Is Jamaican Yellow Yam?
Yellow yam, a tropical root veggie, is also alternatively known as “Jamaican Yellow Yam.” Jamaican yellow yam is traditionally consumed with Jamaican meals. Jamaican yellow yam is a section of “ground provisions mixture,” usually a container of different boiled root veggies and flour dumplings.
Yellow yam has often been considered as an under-rated tuber vegetable that undoubtedly deserves to be placed in every individual’s kitchen. Yellow yams are an essential member of yam’s family, which are perceived as similar to sweet potatoes while being a bit starchier.

Why Should You Consume Jamaican Yellow Yam?

➔ Jamaican yellow yams are versatile and effortless to cook,
➔ Yellow Yam is a nutritious veggie to include in your diet in both, sweet and savory dishes.
➔ Yellow yam nutrition keeps you fit and active.
➔ Jamaican yellow yams are economical and easy to grow.
➔ Yellow yams are an excellent source of energy.
➔ Jamaican yellow yam is boiled easily.
➔ Yams are added to Jamaican soups to convert them into a more filling meal.
➔ Jamaican yellow yams are sometimes also consumed with ground provision mixtures, stews, and curries.

The numerous benefits of yellow yams are mentioned later in this article. Scroll below to find out!

 

Did You Know?

Copper is an essential nutrient required for the healthy production of red blood cells and iron absorption in your body. Instead of consuming copper through various multi-vitamin supplementations, you can consume Jamaican yellow yam!
Yellow yams contain copper along with different other minerals and vitamins. This makes yellow yams a quick and economical way to consume vital nutrients that cannot be consumed through our regular diets.

yellow yam peeled on cutting board

How To Boil Yams?

Yellow Yams are undoubtedly easy to cook. Boiled yams can be served as a side dish with a variety of your favorite dishes. Here we have presented a step by step guide for you to achieve the perfect form of boiled yams:
● Step 1: Use a knife to peel the skin of the yellow yam.
● Step 2: Cut the yam into medium-sized sections.
● Step 3: Boil water in a container.
● Step 4: Once the water in the container boils, add the medium-sized pieces of the yellow yam.
● Step 5: To season the Jamaican yellow yams, add nearly a teaspoon of salt in the container.
● Step 6: Cook the pieces of Jamaican yellow yam for approximately thirty minutes on medium-high heat.
● Step 7: Once boiled, remove the boiled yams from the container of boiling water. Serve the boiled yams hot, along with your favorite dish.

boiling yellow yam in a pot

Yellow Yam Nutrition Content

● carbohydrates: 95g
● Iron: 24mg
● Protein: 5g
● Fat: 1g
● Sugar: 2g
● Vitamin C: 97mg
● Calcium: 97mg
● Sodium: 31mg
● Potassium: 2776mg
● Fiber: 14g

Health Benefits Of Yellow Yam

Are you facing a balding issue like many others in today’s stressful world? Yellow yams are here to your rescue!
Low levels of iron lead to hair loss. Yellow yams improve the blood flow in your scalp, which boosts hair growth on the scalp.

The presence of iron in Jamaican yellow yams assists red blood cells to transport oxygen and stimulate the circulation of blood within the scalp. Hence, optimum usage of yellow yam will increase your hair growth.

In addition, the antioxidants present in Jamaican yellow yams help maintain a fresh and youthful appearance by blocking aging symptoms such as fine lines, wrinkles, and dark spots.

Historically, Jamaican yellow yams have served as alternative medications for several years. Recent research has investigated the plausible health advantages of yams. Various medical companies, especially those in China, Japan, and Korea, have also created medicines using yellow yams due to their allantoin composition.

Yellow yams also are an excellent source of vitamin C. This helps to boost your immune system by shielding against several bacterias and infections. It also helps in the speedy recovery of wounds and helps with anti-aging.

Yellow yams also contain vitamin A, which helps sustain robust membranes and skin, increases and strengthens your night vision, promotes strong bone development, and guards against cancers relating to the lungs and mouth.

Besides, yellow yams provide adequate amounts of other nutrients such as potassium, phosphorus, fiber, manganese, calcium, iron, vitamin B6, and pantothenic acid. The benefits of yellow yams have not ended yet. Scroll below to see different benefits of consuming Jamaican yellow yams:

Improvement of Brain Function
Jamaican yellow yams contain a compound called diosgenin, associated with neuron growth and enhanced brain function. These have proved to improve the learning abilities of humans and their memory. In fact, a study demonstrated that people who consumed yam extract supplementations secured higher marks in a brain function test than the rest.
Besides, Jamaican yellow yams contain potassium, which increases the cognitive functioning of the brain.

Helpful in Reducing Menopause Symptoms in Women
Yellow yams are known to build estrone and estradiol levels, which are two important blood hormones in the blood. Hence, yellow yams can ease the symptoms of menopause, such as hot flashes and nausea, which lead to imbalanced hormones. This fact is also supported by a study that illustrated that yellow yams helped reduce the symptoms of menopause, such as reduced hot flushes and reduced sweats at night. This is because yellow yams contain diosgenin, which impacts the patterns of hormones by reducing menopause symptoms.
Yellow yams are an excellent food source to add to your fertility-friendly diet. The presence of antioxidants in Jamaican yellow yams guards against cell destruction. Hence, yams are highly recommended for shielding your eggs and improving the overall egg health!

Possesses Anti-Cancer Properties
Jamaican yellow yams contain numerous antioxidants that help to combat cancer. In fact, a study on animals was conducted, which determined that if the diet is rich in yams, it will significantly lessen the growth of colon tumors. This is due to the presence of various antioxidants in yellow yams.

Benefits of Anti-Inflammatory Properties
As we know, yellow yams are rich in antioxidants; therefore, they also decrease chronic inflammation, reducing the risk of heart diseases, diabetes, and obesity. Research conducted on rats has demonstrated that consuming yellow yam powder reduced inflammation related to ailments, including colon cancer, acute bowel syndrome, and stomach ulcers.

Helps in Reducing Blood Sugar Levels
Consuming Jamaican yellow yams can control your blood sugar levels. A study was carried out on rats who were given yellow yam water extract. The study results showed that yellow yam water extract reduced the blood sugar level of rats. In a similar study, the researchers gave yellow yam flour to rats, which resulted in a reduced absorption rate of blood sugar level.
These outcomes are associated with the presence of starch and fiber in yams. Starch travels through your stomach unabsorbed and is linked to reduced hunger, improved blood sugar levels, and insulin sensitivity.

Helpful in Losing Weight
Yellow yams are famous for reducing your appetite. The roots of yellow yams render a useful fiber known as glucomannan, which aids in losing weight. The fiber converts into a gel form when consumed and remains in your stomach. This makes you feel fuller for a more extended period of time. Consequently, your cravings are controlled, and your weight loss journey becomes more manageable and more achievable.
Effective in Improving Digestive Health
The presence of starch in yellow yams can mitigate digestive problems, such as ulcerative colitis, constipation, diarrhea, and Crohn’s disease. Different studies have reported that starch in yams can augment and develop digestive enzymes that help tear down food and boost good bacteria in your stomach. Besides, the high fiber content in yellow yams retains your appetite and keeps you full for a more extended period of time without the addition of excess pounds.
Yellow Yams – A Splendid Side Meal

jamaican yellow yam fries on white plate with ketchup
Yellow Yam Fries
Jamaican yellow yam’s versatility makes it possible to pair these yams with various dishes and use them in different forms.
For instance, “yellow yam fries” are such a unique way to put off your craving for fries. Besides satisfying our cravings, yellow yam fries will also provide nutritional value and vitality to your body.
In case you are still confused about the ingredients, here’s a list to help you:
Ingredients For Yellow Yam Fries
● Yellow Yam
● Olive Oil
● Garlic Powder
● Ground Paprika
● Salt
These yellow yam fries serve to be a perfect side dish to a variety of cuisines. You can customize the seasonings to yellow yam fries and make your unique recipe!
If you’re looking for more creative vegetable fry ideas, take a glance at our Jamaican Jerk Butternut Squash Fries, Baked Zucchini Fries, Turnip Fries, and Jicama Fries!

yellow yam salad

Yellow Yam Salad
We at healthier steps are here to support you in your weight loss journey. Besides yellow yam fries, you can try a wonderful yellow yam salad, which is super easy to prepare and possesses excellent nutritional value.
This Jamaican yellow yam salad is vegan, gluten-free, and dairy-free. It takes almost ten minutes to prepare. It gives the aroma and essence of a creamy yellow yam salad with a blend of vegan mayonnaise, sweet pickle relish, and herbs. Its ingredients include:
● Yellow yam, peel and diced
● Vegan mayonnaise
● Sweet pickle relish
● Chopped celery
● Finely chopped red onion
● Celery seed
● Garlic powder
● Dried dill
● Salt

You can change things up and create your innovative yellow yam salad recipe!

What To Eat Jamaican Yellow Yams With?

If you are willing to adopt yellow yams as an essential nutritional element to your meals, click on your preferred dish from the list below, to see how you can simply add yellow yams with your meals:
Cauliflower Curry
Vegan Curry Chicken
Tofu Curry
Jamaican Eggplant Curry
Okra Curry

yellow yam root on cutting board

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Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.

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2 Comments
  1. Miss Liz
    November 30, 2020

    This is so informative, I’m definitely going to eat more yellow yam. Thank you for sharing!