11 Health and Nutrition advantages of Yams. Yams are a kind of tuber veggie that originated in Asia, Africa, and the Carribean (1Trusted Source).

They’re frequently mistaken for sweet potatoes. However, yams are less sweet and more starchy.

They have a distinct brown, bark-like exterior. The flesh could be white, yellow, purple, or red according to the maturity of the yam.

These tubers are very nutritious, versatile, and may gain your quality of life in a lot of ways.

Here are 11 nutrition and health advantages of yams.

1. Loaded with nutrition

Yams are abundant with vitamins, minerals, and fiber.

One cup (136 grams) of baked yams provides (2):

  • Calories: 158
  • Carbs: 37 grams
  • Protein: 2 grams
  • Fat: 0 grams
  • Fiber: 5 grams
  • Vitamin C: 18% associated with Daily Value (DV)
  • Vitamin B5: 9% of the DV
  • Manganese: 22% regarding the DV
  • Magnesium: 6% of this DV
  • Potassium: 19percent of the DV
  • Thiamine: 11% of the DV
  • Copper: 23% of the DV
  • Folate: 6% of the DV

Yams aren’t only a fantastic source of fiber but in addition saturated in potassium and manganese, that are important for supporting bone tissue health, growth, metabolism, and heart function (3Trusted Source, 4Trusted supply).

These tubers provide decent amounts of other micronutrients, such as copper and vitamin C.

Copper is vital for red blood mobile manufacturing and iron absorption, while supplement C is a strong antioxidant that may boost your immune system (5Trusted Source, 6Trusted Source, 7Trusted supply, 8Trusted Source).

SUMMARY: Yams are full of fiber, vitamins, and minerals. They’re particularly rich in potassium, manganese, copper, and vitamin C.
2. May enhance mind function

Consuming yams may enhance your mind.

In one 12-week study, people who took a yam extract supplement scored higher for a brain function test than those in the placebo group (9Trusted Source).

Yams contain a unique compound called diosgenin, which is found to promote neuron development and enhance brain function (9Trusted supply).

Diosgenin has also enhanced memory and learning abilities in mice in various maze tests (10Trusted Source).

However, more research in this area is needed to completely understand how yams may benefit brain health.

SUMMARY: Yams have a compound that is unique diosgenin, which may enhance memory and brain function.
3. May ease symptoms of menopause

Yams may help alleviate some apparent symptoms of menopause.

In one 30-day study, 24 postmenopausal women switched from their staple food of rice to consuming yams in 2 away from 3 dishes (390 grams total) per day. Their bloodstream levels of estrone and estradiol increased by 26% and 27%, correspondingly (11Trusted supply).

Blood levels of estrone and estradiol — two estrogen hormones — typically decrease during menopause. Improving estrogen levels may ease menopause symptoms (12Trusted Source, 13Trusted supply).

Yet, another six-month study found that topically used crazy yam cream had very small effect on menopause symptoms, such as flushing and evening sweats, compared with a placebo (14Trusted supply).

Further research is necessary to investigate the role that yams may have in relieving menopause symptoms.

SUMMARY: Yams may help alleviate signs of menopause. Still, evidence is mixed, and more studies are needed to guide these claims.
4. May have properties that are cancer-fighting

Yams offer several antioxidants that may have anticancer properties (15Trusted supply, 16Trusted Source).

A yam-rich diet significantly reduced colon tumor growth in an animal study. These impacts were connected with the anti-oxidants contained in yams, suggesting why these tubers may protect against cancer (16Trusted Source, 17Trusted Source).

In addition, a test-tube research found that extracts from Chinese yam, especially the peel, inhibited liver tumor growth and offered antioxidant properties (18Trusted supply, 19Trusted Source).

But, research is limited, and studies have yet to try these results in people.

SUMMARY: Animal and test-tube studies suggest that the antioxidants in yams may have anticancer effects. Still, human studies are lacking.
5. May reduce swelling

The antioxidants in yams might help reduce inflammation.

Chronic swelling is connected to an elevated risk of numerous conditions, such as cardiovascular illnesses, diabetes, and obesity (20Trusted Source, 21Trusted Source, 22Trusted Source).

Eating anti-inflammatory foods, such as yams, can help manage chronic inflammation (23Trusted Source, 24Trusted Source).

Several rat studies have observed that yam powder paid down inflammation related to a few illnesses, including colon cancer, irritable bowel syndrome (IBS), and belly ulcers (16Trusted supply, 19Trusted Source, 25Trusted supply, 26Trusted Source).

Still, more studies are essential to see whether eating yams has got the same anti-inflammatory effects in people.

SUMMARY: The rich anti-oxidant content of yams helps reduce inflammation related to various conditions. However, more human research is needed seriously to verify these results.
6. May improve blood sugar control

Yams may improve your blood sugar levels.

In one study, rats given yam powder or yam water extract experienced decreased blood that is fasting and hemoglobin A1c (HbA1c) amounts, in contrast to the control groups. HbA1c is a measure of long-term blood sugar levels control (27Trusted Source).

Another study found that rats given higher amounts of purple yam extract revealed reduced appetites, greater weight loss, and improved blood sugar levels control, in contrast to a control team (28).

Furthermore, another research in rats found that supplementing with yam flour paid down the rate of blood sugar consumption, which led to improved bloodstream sugar control. These effects are related to the starch that is resistant fibre in yams (29).

Resistant starch passes through your gut undigested. This kind of starch is associated with different health benefits, including decreased appetite, also improved blood glucose amounts and insulin sensitiveness (30Trusted Source).

SUMMARY: Several animal studies have found that yams improve blood sugar control. The results are thought to be due to their rich starch that is resistant dietary fiber contents.
7 10. Other prospective benefits

Yams are associated with a quantity of other health advantages, including:

  1. Improved digestive wellness. Studies suggest that the resistant starch in yams may increase digestive enzymes that help break down food and increase the number of good bacteria in your gut (31Trusted Source, 32Trusted Source).
  2. Weight-loss. One animal research discovered that yam extract paid down food consumption, suggesting that these tubers might help reduce appetite and improve fat reduction. The dietary fiber in yams may promote weight loss as well (28).
  3. Antimicrobial effects. Though the exact mechanism is unknown, several studies realize that yam extract may protect against certain drug-resistant bacteria (33Trusted Source, 34Trusted Source).
  4. Enhanced cholesterol levels. In one study, females who consumed 18 ounces (390 grms) of yams each day for 30 times experienced a 6% decrease in blood cholesterol levels (11Trusted supply).

Though yams’ rich nutritional content appears to provide numerous benefits, more human research is required to learn these impacts in information.

SUMMARY: Due towards the nutrient density of yams, eating them is associated with a number of health benefits, including fat loss, antimicrobial effects, and enhanced digestive wellness and cholesterol levels.
11. Easy to increase your diet

Due to their versatility, it’s an easy task to add yams to your daily diet. They could be bought whole or as a powder, flour, and also supplement.

These tubers that are delicious be baked, boiled, steamed, roasted, fried, and pan-cooked.

Yams can be enjoyed with or without the skin and used in both sweet and dishes that are savory.

Here are a few common methods to enjoy yams:

  • Yam fries. Cut yams into wedges, add seasonings, and bake or fry them.
  • Purée. Boil the tubers until soft, spot in a blender, purée, and season them.
  • Yam chips. Thinly slice peeled yams and bake or fry them.
  • Mashed yams. Peel, boil, and mash your yams, then add milk and seasonings.
  • Baked yams. Bake cubed yams until tender.
  • Cheesy yam gratin. Thinly slice peeled yams and bake all of them with cheese and seasonings.
  • Yam hash. Peel, dice, season, and then prepare your yams in a pan.
  • Include into baked goods. Use yam purée to include moisture to breads and muffins.

Adding different seasonings to your yam dishes, such as cinnamon, nutmeg, oregano, or thyme, can diversify sweet and dishes that are savory.

SUMMARY: Yams are wholesome, versatile, and easy to prepare, making them a great ingredient to cook with.

Do A Little Vegetarians Eat Chicken? The Pollotarian Diet Explained

A pollotarian is somebody who consumes poultry but not meat that is red pork services and products.

People choose this dietary pattern for various reasons.

For some, becoming pollotarian is really a action towards becoming vegetarian, while others tend to be more concerned with the health and environmental effects of eating red meat.

This article provides a summary associated with pollotarian diet, including its advantages, downsides, foods to eat and avoid, and an example meal plan.

Exactly what is a pollotarian diet?

Additionally known as pollo-vegetarian, the diet that is pollotarian considered to be considered a type of semi-vegetarianism, as some kinds of animal meat are allowed.

While the prefix ‘pollo’ literally translates to ‘chicken’ in Spanish, pollotarians generally eat all kinds of chicken, including turkey and duck.

Those who follow this diet don’t consume red meat or pork products. Additionally, some include eggs and milk products in their diet, while others do not.

Pollotarians who sometimes eat fish and seafood are considered pesce-pollotarians.

As well as allowing poultry, the diet emphasizes plant-based foods, such as whole grain products, fruits, veggies, nuts, seeds, and healthy fats.

As there are no set guidelines regarding the types and amounts of poultry to eat, the nutrient composition of the diet that is pollotarian vary greatly by individual.

OVERVIEW: A pollotarian diet is a kind of semi-vegetarianism in which chicken is permitted, but meat that is red pork are not. Some pollotarians may also include eggs and dairy in their diet. Those who eat seafood and fish are considered pesce-pollotarians.
Possible health advantages

Provided the limited quantity of research on the diet that is pollotarian, its possible health advantages are mainly based regarding the reduction and reduction of red and processed meats.

The food diet may provide benefits similar to those offered by vegetarian diets, as it also emphasizes foods that are plant-based.

May decrease heart disease risk

Some research reports have associated high intakes of red meat, particularly processed red meats, by having an increased risk of heart disease (1Trusted Source, 2Trusted Source, 3Trusted supply, 4Trusted Source, 5Trusted Source).

In comparison, population-based studies have linked chicken intake to a decreased risk of heart infection. This relationship are due to an increased poultry intake resulting in a decreased intake of red meat (1Trusted Source, 6Trusted supply, 7Trusted supply).

In a study in 84,136 ladies, replacing 1 helping of unprocessed red meat per day with poultry had been associated with a 19% reduced threat of heart disease (1Trusted supply).

In addition to being lower in red and prepared meats, pollotarian diet plans are meant to be high in plant foods.

As an effect, the diet can be high in fiber and anti-oxidants, which might protect against heart condition by reducing blood pressure and increasing HDL (good) cholesterol levels (8Trusted Source).

May reduce your risk of specific cancers

High intake of red meat, specially processed red meat, happens to be related to an increased danger of specific kinds of cancer tumors, including colorectal cancer (9Trusted Source, 10Trusted Source, 11Trusted Source).

On the other hand, regular intake of poultry have not been associated with colon cancer, and vegetarian food diets may even help drive back it (11Trusted Source, 12Trusted Source).

An observational study in 492,186 adults found that for every 1,000 calories eaten, a 10-gram boost in poultry intake combined with the same decrease in red meat had been linked to a significant 3 20% reduced risk of several kinds of cancer tumors (13Trusted Source).

Therefore, replacing red meat with poultry and more plant-based foods by following a pollotarian diet may lessen your threat of some kinds of cancer.

May decrease type 2 diabetes risk

Particular types of red meat, specially processed meats, have been connected with an increased risk of type 2 diabetes (14Trusted Source).

In a study in 53,163 healthy adults, replacing prepared red meat with poultry, seafood, and unprocessed red meat ended up being found to notably reduce kind 2 diabetes risk over the 15-year follow-up period (15Trusted Source).

Pollotarian diets are also supposed to be saturated in plant foods, which may protect against type 2 diabetes, as these foods are often high in fiber and low in saturated fat.

One study in over 60,000 grownups found that semi-vegetarians were 1.5% less likely to have type 2 diabetes, in contrast to non-vegetarians (16Trusted Source).

May aid weightloss

A pollotarian diet may also benefit your waist.

Poultry is generally low in calories and saturated fat than red meat and pork products, while still being a source that is good of.

Research has shown that a high-protein diet can reduce appetite, helping you eat fewer calories throughout the day (17Trusted supply, 18Trusted supply).

Additionally, people who follow vegetarian food diets tend to truly have a lower torso mass index (BMI) than non-vegetarians, while primarily plant-based food diets, such as a pollotarian diet, have been found to aid fat reduction (19Trusted Source, 20Trusted supply, 21Trusted Source).

SUMMARY:Due to a lower consumption of red meat and higher consumption of plant-based meals, a diet that is pollotarian decrease your risk of chronic conditions like heart condition, some types of cancer, and diabetes. It might also aid fat loss.
May be best for the environment

A pollotarian diet may benefit the environmental surroundings.

One study discovered that producing beef requires 28 times more land and 11 times more irrigation water than producing other livestock. Plus, it produces 5 times more greenhouse gasoline emissions, on average, compared along with other livestock, including chicken and pork (22).

Furthermore, plant-based foods tend to be found to be more sustainable than animal services and products, as they might require less resources than raising pets (23Trusted Source).

Nonetheless, research suggests that reducing your general intake of animal items and choosing more sustainable options, such as chicken, can still benefit the environment and may be more realistic for current meat-eaters (24Trusted supply).

SUMMARY: Reducing your consumption of red meat and replacing it with more sustainable choices, including poultry and plant foods, could be beneficial to the environment by using fewer resources and decreasing greenhouse gas emissions.

Find the food diet that is right for you

Keto? Paleo? Vegan? You will find lot of diets out there. Find the right one for you with our free quiz.


A well-planned pollotarian diet that contains a number of plant-based foods along side moderate chicken intake could be quite healthy and not require any supplementation.

Nevertheless, as with other vegetarian dietary patterns, some individuals may be at threat of nutrient deficiencies when cutting back on animal items.

Possible nutrient deficiencies to keep yourself updated of whenever after a pollotarian diet include:

  • iron
  • zinc
  • vitamin B12
  • calcium
  • omega-3 fatty acids

Iron and zinc are present in plant foods but better absorbed from animal products. While poultry contains both minerals, pollotarians may nevertheless need to be conscious of including sufficient plant-based sources of iron and zinc (25Trusted Source).

Vitamin B12 is found in animal products. Dependent on how much poultry a pollotarian chooses to include in their diet, a B12 supplement may be recommended.

For pollotarian diets that do not include dairy, it is necessary to incorporate plant-based sources of calcium, including kale, white beans, sesame seeds, and whole soy services and products.

Finally, if fish and seafood are limited, a pollotarian may not be getting adequate amounts of omega-3 fatty acids, which are necessary and important for physical and psychological state (26Trusted supply).

Sources of the plant-based form of omega-3 — alpha-linolenic acid — consist of walnuts, along with chia and flax seeds.

SUMMARY: Pollotarians may be in danger of certain nutritional deficiencies, particularly vitamin B12, calcium, and omega-3s, depending on their food choices.
Foods to eat

A diet that is pollotarian ideally saturated in plant-based foods and contains moderate amounts of poultry. Foods that are okay for eating for a diet that is pollotarian:

  • Whole grains and grain products: quinoa, oats, millet, farro, etc.
  • Fruits: apples, grapefruit, bananas, berries, pears, etc.
  • Veggies: broccoli, spinach, squash, potatoes, peppers, etc.
  • Legumes: lentils, chickpeas, black beans, kidney beans, etc.
  • Nuts, nut butters, and seeds: pumpkin seeds, almond butter, walnuts, etc.
  • Poultry: including chicken, turkey, and duck
  • Plant-based protein: tofu, pea protein, seitan, etc.
  • Healthy fats: avocados, coconut oil, coconut, coconut oil, etc.
  • Non-dairy products: almond milk, coconut yogurt, coconut milk, etc.

Pollotarians may also decide to include eggs and dairy products.

SUMMARY: A pollotarian diet includes a selection of whole, plant-based meals and moderate intake of poultry. Based on the individual, eggs and dairy products may additionally be eaten.
Foods in order to avoid

Other than poultry, pollotarians do not eat any other meat. While some can sometimes include seafood, they would technically be considered pesce-pollotarians.

Foods to avoid on a diet that is pollotarian:

  • beef
  • pork
  • lamb
  • game meat, such as bison, elk, and venison
  • fish
  • shellfish

Furthermore, intake of fried poultry should be minimized.

SUMMARY: All forms of red meat and pork are avoided for a diet that is pollotarian. Some pollotarians may include them while the addition of fish and seafood is technically a pesce-pollotarian diet.
Sample dinner plan

This five-day meal plan can give you ideas for how to make the change if you’re interested in trying a pollotarian diet.


  • Morning meal: coconut yogurt with almonds, berries, and ground flax seeds
  • Lunch: Mediterranean quinoa bowl with roasted zucchini, cherry tomatoes, and chickpeas
  • Dinner: roasted butternut cauliflower and squash tacos with pinto beans, guacamole, and pumpkin seeds


  • Breakfast: breakfast burrito by having a whole-wheat tortilla, black colored beans, scrambled tofu, avocado slices, and salsa
  • Lunch: mixed greens salad with grilled chicken breast, strawberries, and almonds
  • Dinner: veggie and tofu stir-fry with brown rice


  • Break fast: two slices of whole-grain toast with almond butter and berries
  • Meal: lentil soup with whole-grain bread and a relative side salad
  • Supper: veggie paella with mushrooms, peppers, onions, and artichokes


  • Breakfast: overnight oats with banana slices, chia seeds, peanut butter, and cinnamon
  • Lunch: black-bean burger with avocado and sweet potato fries
  • Dinner: stuffed bell peppers with ground turkey and a relative side salad


  • Breakfast: breakfast skillet with tempeh, sweet potatoes, broccoli, and spices
  • Lunch: chopped Thai kale salad with cashews, edamame, mango, and peanut sauce
  • Dinner: stuffed whole-wheat pitas with baked falafel, hummus, tomatoes, spinach, and grilled chicken

While poultry is included in a pollotarian diet, the focus is still on consuming a nutritious diet full of whole, plant-based foods. Some individuals may decide to eat noticeably more or less servings of poultry and dairy that is incorporate or eggs.

SUMMARY: This five-day meal plan provides meal ideas for adhering to a diet that is pollotarian. However, the total amount of chicken eaten may vary by person.