Yams are starchy tubers that many people confuse with sweet potatoes due to the similarities between the two vegetables. Yams are rich in carbohydrates and calorie dense, which can make them good sources of nutrition for athletes or other active individuals. Additionally, some of the nutritional characteristics of yams can make them helpful for managing your blood pressure. However, you should consult a doctor before trying to address medical conditions through diet or supplementation.
Calories
Yams are relatively low in calories, with 116 calories in an 100 g yam. This amount comprises less than 6 percent of the 2,000 calories suggested as a total daily intake. Eating low-calorie foods, such as yams, can be helpful for managing your blood pressure because maintaining a normal weight can help reduce your risk of high blood pressure, according to the National Heart, Lung and Blood Institute.
Fat
Yams contain very little fat, with .1 g of total fat in an 100 g yam. Yams contain no saturated or trans fats, which are types of fat that can increase your cholesterol levels. MayoClinic.com explains that high cholesterol is a major risk factor for high blood pressure, so eating yams in place of fattier foods may help you manage your blood pressure risk.
Carbohydrates
Yams are rich in carbohydrates, and the specific type of carbohydrates the vegetables provide is beneficial for blood pressure management. Yams are very low in sugar, a type of carbohydrate that may be associated with increased blood pressure, according to research from the May 2010 edition of "Circulation."
Fiber
Yams are rich in fiber; an 100 g yam provides 4 g of this essential nutrient. In addition to helping control your blood sugar levels, yams may help manage blood pressure. Research published in the January 2005 edition of "Archives of Internal Medicine" found that increasing dietary fiber intake promote reduced risk of high blood pressure.
Potassium
Yams are a rich source of potassium, as each 100 g yam contains 670 mg of this mineral. That amount comprises 33.5 percent of the daily suggested intake of potassium, a nutrient that helps reduce the amount of sodium in your blood. Too much sodium can increase your blood pressure, so potassium-rich foods such as yams may reduce your risk of hypertension.
References
- USDA National Nutrient Database: Yam, Cooked, Boiled, Drained, or Baked, Without Salt
- National Heart Lung and Blood Institute; How Can High Blood Pressure Be Prevented?; April 2011
- Mayo Clinic; High Blood Pressure (Hypertension); March 2011
- "Circulation"; Reducing Consumption of Sugar-Sweetened Beverages Is Associated With Reduced Blood Pressure: A Prospective Study Among United States Adults; L. Chen et al.; May 2010
- "Archives of Internal Medicine"; Dietary Fiber and Blood Pressure: A Meta-analysis of Randomized Placebo-Controlled Trials; M. Streppel et al.; January 2005
