Yams: Friend Or Foe On A Keto Diet?

The ketogenic diet has been linked to weight loss and is also used to treat type 2 diabetes, various cancers, and neurodegenerative disorders like Alzheimer's disease. The keto diet is very low in carbs and high in fat and protein, which helps the body transition to using fat as its main energy source instead of carbohydrates. This metabolic state is called ketosis. Yams are very high in carbs, with a single yam containing up to 37 grams of carbs, which is more than most people's daily allowance. Therefore, yams are not keto-approved.

Yams are high in carbs

Yams are a starchy root vegetable originating in Africa and Asia. They are cylindrical in shape and have brown, rough, bark-like skin. The flesh can be white, yellow, purple, or pink.

Yams are high in carbohydrates. A cup of raw yams contains 26.8 grams of total carbs, of which 22.7 grams are net carbs. A 3.5-ounce (100-gram) serving of boiled or baked yams contains 27.5 grams of carbohydrates.

The keto diet is a very low-carb, high-fat, and high-protein diet. It aims to transition the body to use fat as its main energy source instead of carbohydrates, a metabolic state called ketosis. To achieve ketosis, one must be diligent about food choices, and many people aim for 50 grams or fewer carbohydrates per day.

Due to their high carbohydrate content, yams are not keto-friendly. With over 35 grams of net carbs per cup, yams are among the foods to be avoided on a keto diet. As a general rule, vegetables that grow underground, like yams, are not suitable for a keto diet.

If you're craving starchy vegetables like yams while on a keto diet, there are some lower-carb alternatives you can try. For example, you could opt for rutabaga or cauliflower instead.

Yams are not vegetables

Yams belong to the genus Dioscorea, which is a part of the family Dioscoreaceae. They are related to lilies and grasses and are considered perennial herbaceous vines. There are around 870 species of yams, some of which are edible, while others are toxic.

The edible varieties of yams have rough, brown skin that is difficult to peel but softens with cooking. The flesh of yams can vary in color, ranging from white, yellow, purple, or pink. In comparison, sweet potatoes, which are often confused with yams, have thinner skin that is reddish-brown, and their flesh can be white, yellow, orange, or red.

Yams are larger than sweet potatoes and can grow up to five feet in length and weigh up to 132 pounds. They have a cylindrical shape and a starchier and drier texture compared to sweet potatoes.

In the United States, true yams are not commonly found in local grocery stores. They are usually imported and available in international or ethnic food stores.

Starchy vegetables are high-carb

Yams are not keto-friendly, as they are very high in carbs. With over 35 grams of net carbs per cup, yams are among the starchy vegetables that have a high carb count.

Starchy vegetables are higher in carbohydrates and calories than non-starchy vegetables. They are also high in antioxidants, vitamins, and minerals and are an important source of vitamin C, B vitamins, and potassium. However, they can raise blood sugar and should be consumed in moderation, especially for those with diabetes or on a low-carb weight loss plan.

The amount of starch in a vegetable is indicated by its powdery texture when cooked or the production of a starch-like residue when soaked. Examples of starchy vegetables include potatoes, corn, peas, butternut squash, yams, sweet potatoes, and green peas. These vegetables have a higher proportion of carbohydrates per unit weight than other vegetables.

Non-starchy vegetables, such as leafy greens, are lower in starch and typically contain about 5 grams of carbohydrates or less per serving. They are also rich in nutrients, including folate, which is important for pregnant women. Examples of non-starchy vegetables include broccoli, spinach, carrots, beets, zucchini, cucumbers, and mushrooms.

While starchy vegetables are not "unhealthy," they can affect blood sugar levels and weight loss plans if consumed in large quantities. It is recommended to include a variety of both starchy and non-starchy vegetables in a healthy diet, with experts suggesting about four to six cups of starchy vegetables per week.

Yams are high in starch and sugar

Yams are not keto-friendly, as they are very high in carbohydrates. With over 35 grams of net carbs per cup, yams are one of the most carb-rich foods out there. As a general rule, vegetables that grow underground, like yams, are not keto-friendly.

The sugar and starch content of yams have been reported to be less than potatoes and cassava. The high content of non-starchy carbohydrates in yams is due to the presence of dietary fibre, which plays an important role as a functional food. Yams are also low on the glycemic index, so they can provide more long-lasting energy.

Yams are hard to digest

Yams are not keto-friendly as they are very high in carbohydrates. A cup of yams contains over 35 grams of net carbs, and as a general rule, vegetables that grow underground, like yams, are not suitable for keto diets.

Yams are also hard to digest. They are starchy vegetables that take about an hour to digest. Yams contain a carbohydrate called raffinose, which can be challenging to digest for some people. Consuming a lot of yams may cause digestive issues such as gas, bloating, and diarrhoea, especially for those with sensitive stomachs.

Yams are a good source of dietary fibre, which can help with constipation and a sluggish intestinal tract. However, eating a lot of fibre, especially all at once, can lead to bloating and gas. Yams are also high in calories, and excessive consumption can contribute to weight gain.

In addition, yams are toxic if eaten raw and must be cooked thoroughly. They can be boiled, mashed, or fried, and cooking them will bring out their natural sweetness.

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