Purple Yam Nutrition, Benefits, and Side Effects

Purple yam is also known as dioscorea alata, greater yam, water yam, white yam, or violet yam. Usually, this vegetable is confused with taro or okinawa sweet potato. This violet yam has greyish-brown skins and purple flesh, its texture becomes soft like a potato when cooked.

Purple yams have edible tubers. It has a unique mildly sweet, earthy, and nutty taste. This vegetable turns dishes distinctively violet because of the high amount of anthocyanins present in it. Purple yams are loaded with vitamins, minerals, and antioxidants. It has fiber, a low glycemic index, and a low sugar content. They even have a good balance of calcium, copper, iron, manganese, and proteins. These elements promote one’s overall health.

Purple Yam


Nutritional profile of Purple yam

100 grams of cooked purple yum provides the following nutritional value:

  • Calories: 135
  • Carbs: 25 grams
  • Protein: 1 gram
  • Fat: 0.1 grams
  • Fiber: 4 grams
  • Sodium: 0.82%
  • Potassium: 13.5%
  • Calcium: 2%
  • Iron: 4%
  • Vitamin C: 40%
  • Vitamin A: 4%


Surprising health benefits of Purple yam

1. Manage blood sugar

Purple yum contains flavonoids that help to lower blood sugar. As per studies, obesity and inflammation caused by oxidative stress increase the risk of insulin resistance, and poor blood sugar control. The insulin is resistant when the cells of the body don’t respond properly to the hormone insulin, it is responsible for maintaining the blood sugar control. The higher amounts of purple yam extract lowered appetite, encouraged weight loss, and improved blood sugar control.  Also, the purple yams have a GI of 24 which means carbs are broken down into sugars slowly, resulting in a steady release of energy instead of a blood sugar spike.

2. Improve blood circulation

Purple yum is a rich source of minerals such as potassium. It helps improve blood circulation and regulate blood sugar levels. Potassium is said to be vasoactive and it can promote blood flow. Purple yum contains anthocyanin, it is a purple pigment that plays a major role in blood circulation.


3. Promotes gut health

Purple yams can help improve the gut health. This vegetable is loaded with complex carbs and resistant starch. It is a type of carb that is resistant to digestion. As per studies resistant starch of purple yum increases the number of bifidobacteria. It is a type of beneficial gut bacteria that plays an important role in gut health. It aids the breakdown of complex carbs and fiber. They can even reduce the risk of some conditions such as inflammatory bowel disease, colorectal cancer, and irritable bowel syndrome. It produces healthy fatty acids and B vitamins.


4. Help in weight loss

Purple yam is a good source of fiber. That helps to reduce the calorie intake and eventually promote weight loss. According to studies, fiber keeps an individual satiated and discourages overeating. Purple yams contain fewer calories, low-calorie diet can help with weight management.


5. Improves mood

According to research purple yum helps in improving the mood because of the presence of vitamin C in it. This vitamin stimulates the production of norepinephrine or the neurotransmitters, that provide an impact on the mood. It even has some amazing benefits for brain functioning.

6. Improve sleep quality

Purple yum contains vitamin B6. The brain produces hormones such as norepinephrine and serotonin or the two potential chemicals that help in promoting mood and also help in the production of melatonin. It is a hormone that is required by the body to regulate the internal clock. This helps in making an individual sleep well in the night.


Side effects of purple yam

  • An individual can experience headaches and nausea if consumed in excessive amounts.
  • As per studies vitamin A found in root vegetables if consumed in excess can be toxic to the body.




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