For individuals above 40 dealing with conditions like diabetes or hypertension, diet becomes a powerful tool in managing health. Nutritionist Leena Mahajan, in a recent Instagram post, emphasized the multiple benefits of incorporating yams (also known as suran or jimikand) into daily meals. According to her, this humble tuber can help regulate blood sugar, improve digestion, support cardiovascular health, and enhance skin quality through its antioxidant properties.
Why Yams Deserve a Place on Your Plate
Leena Mahajan highlighted that yams are particularly useful for:
Balancing blood sugar levels
Supporting heart function due to their potassium content
Offering high fiber for digestion and weight management
Enhancing skin health and strengthening immunity with antioxidants
A Flavorful Way to Enjoy Yams: Yam Kebab
To make eating healthier easier, the nutritionist also shared a recipe for yam kebabs.
Ingredients:
Two tablespoons of oil, one tablespoon ginger, two green chilies, 250 g boiled and diced yam, one teaspoon red chili powder, half teaspoon turmeric, one tablespoon coriander powder, half teaspoon cumin powder, half cup oats flour or roasted chana dal powder, two tablespoons coriander leaves, one teaspoon black pepper, one teaspoon garam masala, quarter teaspoon cardamom, juice of half a lemon, salt to taste, half cup bread crumbs, and mint for garnish.
Method:
Heat oil in a pan and sauté ginger, chilies, and yam for a couple of minutes. Add the dry spices—red chili, turmeric, coriander, and cumin powder—and cook briefly. Stir in oats flour and mix thoroughly. Remove from heat and transfer to a bowl. Add coriander leaves, black pepper, garam masala, cardamom, and lemon juice, then mash the mixture. Add salt and shape into small patties. Coat with bread crumbs and pan-fry until both sides turn golden and crisp. Garnish with mint and serve with green chutney.
Science-Backed Benefits of Yams
According to a Healthline report, yams are nutrient-dense foods rich in potassium, manganese, fiber, and micronutrients like copper and vitamin C. These nutrients aid in bone strength, metabolism, iron absorption, and immune defense.
Research also points to a compound in yams called diosgenin, which may support neuron growth and improve cognitive function. Additionally, antioxidants in yams could play a role in reducing inflammation, lowering cancer risk, and protecting overall health. Animal studies suggest yam-rich diets reduce tumor growth in the colon, showing promise for cancer prevention.
Another advantage is improved blood sugar regulation. In laboratory studies, yam extracts helped lower fasting glucose and HbA1c levels, indicating better long-term control of diabetes.
Why Yams Deserve a Place on Your Plate
Leena Mahajan highlighted that yams are particularly useful for:
Balancing blood sugar levels
Supporting heart function due to their potassium content
Offering high fiber for digestion and weight management
Enhancing skin health and strengthening immunity with antioxidants
A Flavorful Way to Enjoy Yams: Yam Kebab
To make eating healthier easier, the nutritionist also shared a recipe for yam kebabs.
Ingredients:
Two tablespoons of oil, one tablespoon ginger, two green chilies, 250 g boiled and diced yam, one teaspoon red chili powder, half teaspoon turmeric, one tablespoon coriander powder, half teaspoon cumin powder, half cup oats flour or roasted chana dal powder, two tablespoons coriander leaves, one teaspoon black pepper, one teaspoon garam masala, quarter teaspoon cardamom, juice of half a lemon, salt to taste, half cup bread crumbs, and mint for garnish.
Method:
Heat oil in a pan and sauté ginger, chilies, and yam for a couple of minutes. Add the dry spices—red chili, turmeric, coriander, and cumin powder—and cook briefly. Stir in oats flour and mix thoroughly. Remove from heat and transfer to a bowl. Add coriander leaves, black pepper, garam masala, cardamom, and lemon juice, then mash the mixture. Add salt and shape into small patties. Coat with bread crumbs and pan-fry until both sides turn golden and crisp. Garnish with mint and serve with green chutney.
Science-Backed Benefits of Yams
According to a Healthline report, yams are nutrient-dense foods rich in potassium, manganese, fiber, and micronutrients like copper and vitamin C. These nutrients aid in bone strength, metabolism, iron absorption, and immune defense.
Research also points to a compound in yams called diosgenin, which may support neuron growth and improve cognitive function. Additionally, antioxidants in yams could play a role in reducing inflammation, lowering cancer risk, and protecting overall health. Animal studies suggest yam-rich diets reduce tumor growth in the colon, showing promise for cancer prevention.
Another advantage is improved blood sugar regulation. In laboratory studies, yam extracts helped lower fasting glucose and HbA1c levels, indicating better long-term control of diabetes.
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