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Is Purple Yam (kand) healthy?
Last Updated : Oct 18,2021
Kand, commonly known as purple yam, is quite adorable to most just because of its pruple colour and mildly sweetened taste it possess. In the market, this fleshy root tuber is usually available in different shapes depending on its variety. When you need to choose the best purple yam, choose the one that is firm and does not have any cracks, bruises or soft spots. Upon getting it home, purple yams should be stored in a cool, dark and well-ventilated place where they will keep fresh for up to ten days.
Key Nutrients in Purple Yam
Macronutrients :A cup of purple yam when cut into cubes supplies 133 calories, 1.68 g of protein and 31.2 g of carbs, most of which is starch. But it also comprises of almost 5 g of fiber which is of prime importance. Fiber is the key nutrient which will avoid those instant blood sugar spikes and keep you full for long hours. With regards to fat and cholesterol, it’s free.
Micronutrients:Kand being a fairly good source of calcium (10.% of RDA) and phosphorus (6.8% of RDA) it will promote bone strength. Along with these, it is also provides small amounts of other key nutrients like 2% of vitamin A, 6.05% of potassium and 7.1% of iron. With 21% of folate (vitamin B9) in it, it acts as a powerful antioxidant and helps prevent megaloblastic anemia. This type of anemia is a condition in which the body produces large immature red blood cells which shows signs of fatigue, lethargy and skin discolouration setting in.
How Healthy is Purple Yam (Kand)?
Research indicates that kand is rich antioxidantanthocyanin, which not only lends it the purple colour, but also a horde of health benefits. Let’s read on how and how much do you benefit from this tuber.
1.Aids in Proper Blood Circulation: The antioxidant anthocyanin is the key element which will help fight the free radicals produced due to stress and pollution. These free radicals if not warded off, will make blood circulation difficult. Also the potassium in it also performs its function of improving blood circulation.
2.Possess Anti-Inflammatory Property: The inflammation and immune regulation of the body can be controlled to some extent with this antioxidant rich vegetable.
3.Good source of Energy: With 133 calories per cup of purple yam, it is sure to provide you enough calories to give a kick start.
4.Holds Anti-cancer Benefits: Again it’s the anthocyanin which is identified as an anti-cancer agent. It helps in the prevention of cancerous cells. However what quantity to be consumed and how frequently it has to be eaten is yet to be researched.
5.Vital for Growth and Development: As a source of calcium (42 mg i.e. 10.5% from about a cup), it will assist in the development of bones and teeth. Growing kids can definitely make use of it.
Is Kand good for Weight Loss?
High carb foods are always on the avoid list of weight watcher. A cup of Kand’s high carb count of 31 g of carbs is offset by the high fiber count of 5 g. Additionally it has antioxidant which is beneficial too. Between the ‘Yes’ and ‘No’, a great option to choose occasionally would be to just have a small portion of steamed kand and pair it with a source of protein to balance your meal. And of course, weight loss plans are never without a neatly chalked out exercise plan, so that would help you balance it out. However if you are on a complete carb restriction, avoid it and try other fiber rich veggies.
Is Kand Good for Diabetes?
Being a fairly good source of carb, almost equal to potatoes, it would be best for diabetics to restrict its use. If diabetics intend to get the benefit from anthocyanin and fiber kand has to control blood sugar spike, they should eat the right restricted serving size with no added sugar or sweetener to it. Best would be to grill them with small quantity of fat. Also given a choice between rice and potatoes, the fiber count of kand is high. So you can make your choice wisely.
Is Kand Good for Heart?
The main nutrients that can promote heart health are the fiber and potassium along with antioxidant anthocyanin. Fiber will bind cholesterol, while potassium will balance the effect of sodium and ease the nerves. However, kand also lends some carbs with it. So if you are overweight or diabetic along with exhibiting heart trouble, try and restrict its consumption and remember to include it in menu planning when discussing it with your dietitian.
Nutritional Value of Purple Yam cubes
1 cup of purple yam cubes are about 120 g
RDA stands for Recommended Daily Allowance.
Energy - 133 calories
Protein – 1.68 g
Carbohydrate – 31.2 g
Fat – 0.1 g
Fiber – 5.04 g
See full nutritional details of purple yam in purple yam (kand) glossary
is purple yam healthy
FAQs
Purple Yam is an earthly, healthy and delicious food. This vegetable is known for its unique and interesting texture and its beautiful color. Purple yams are tubers with grayish brown skins and purple flesh.
Is purple yam high in potassium? ›
Purple yam is a great source of potassium, carbohydrates, and vitamin C. The purple yam is used in many different cuisines worldwide and is distinguished by its bright purple flesh. It offers numerous health benefits due to its high fiber content and low glycemic index.
What are the benefits of purple yam Kand? ›
Studies show that the anthocyanins in purple yams also protect brain cells from damage and improve cognitive function. Purple yams are also a good source of vitamins A, C, and E, as well as potassium, manganese, and copper. These nutrients are crucial for overall health and well being.
Can diabetic patient eat purple yam? ›
The flavonoids in purple yams have been shown to help lower blood sugar in those with type 2 diabetes. Obesity and inflammation caused by oxidative stress increase your risk of insulin resistance, poor blood sugar control, and type 2 diabetes ( 18 ).
Which is healthier, purple yam or sweet potato? ›
The nutrients in sweet potatoes have been shown to have powerful antioxidant and anti-inflammatory effects, which reduce the risk of many chronic diseases. While yams are a good source of fiber and minerals, sweet potatoes are more nutrient-dense and lower in calories, ultimately making them the better choice.
What does purple yam do to the body? ›
Purple yam is good for several reasons. It offers a good amount of dietary fibre, antioxidants, vitamins, and minerals. It can support digestive health, provide antioxidant protection, help regulate blood sugar levels, contribute to weight management, and promote overall well-being.
Which yam is the healthiest? ›
Purple yams (ube).
They grow best in tropical and subtropical regions and are a staple in tropical countries. They contain high levels of antioxidants, substances found in food that fight harmful molecules in your body. Their real nutritional power comes from anthocyanin, pigments that have antioxidant properties.
Is purple yam good for your liver? ›
According to a Japanese study, purple sweet potato – rich in the red pigment anthocyanin – may keep your liver healthy. Anthocyanins contribute to the colour of blueberries, cranberries, eggplant, grapes and red cabbage, and are believed to have antioxidant and anti-inflammatory effects.
Is purple yam good for cholesterol? ›
Good source of fiber: Purple yam is an excellent source of dietary fiber, which can help regulate digestion, lower cholesterol levels, and prevent constipation.
Is purple yam anti-inflammatory? ›
The pigment produces red, blue and violet foods (like asparagus and tomatoes), depending on the type of anthocyanin (there are hundreds). The high antioxidant content in purple sweet potatoes, in particular, fights inflammation and helps slash heart disease and cancer risk, according to a 2021 study in Antioxidants.
Purple yam may also reduce cancer risk due to the presence of vitamin C and improve the immune system. It also aids in weight loss and helps promote brain health thanks to its anthocyanins. However, some potential downsides of purple yams include headaches, allergic reactions, and medical interactions.
Who should not eat yam? ›
People with kidney problems must avoid eating sweet potatoes because an improper functioning kidney cannot remove potassium from their body, causing high potassium levels that can be harmful to them. Sweet potatoes contain high amounts of oxalates that may increase the risk of calcium-oxalate kidney stones.
What is the best yam for diabetics? ›
One of the most common varieties, the elephant foot yam, is good for diabetes as it ranks low in GI, and is packed with loads of nutrition. This specific variety is also used for medicinal purposes to treat physical ailments like piles, tumours, inflammation, rheumatism, and several others.
Can I eat yams every day? ›
Yes, as long as you consume them in moderation. Excess consumption can cause stomach upset due to high fibre content. However, if you are trying to build muscle, eating yams helps. They are high in carbs and calories.
Are purple yams a superfood? ›
Sweet potatoes are one of the nutritionally dense “superfoods.” Sweet potatoes, orange and purple, have a low glycemic index compared to other carbohydrate-rich foods (including potatoes). That means they're good for diabetics or pre-diabetics, or for those struggling with obesity.
Is it OK to eat purple sweet potato everyday? ›
Because of their higher sugar levels and high vitamin A content, you can likely enjoy them in moderation about two or three times per week. Eating these vegetables too often could lead to too much vitamin A intake or increase the potential for negative effects on your blood sugar.
Are yams high in potassium? ›
Yams also happen to be rich in potassium, with 1 cooked, cubed cup (136 grams) providing 19% of the DV ( 40 ). A 1-cup serving (136 grams) of cooked yam provides more than twice as much potassium as a medium banana.
How do you remove potassium from yams? ›
By boiling, rinsing and boiling again, dasheen, yams and yampi were reduced below 200 milligrams of potassium per 100 grams. Batata, white yautia and yuca were reduced to below 300 milligrams after double boiling.
Are yams kidney friendly? ›
Some of these vegetables will be higher in potassium including potatoes, sweet potatoes, rutabagas, yams and yuca. The amount of potassium you may have depends on your stage of kidney disease. Most people with early-stage CKD or a kidney transplant do not have to limit root vegetables because of potassium.
