Quick Answer
Yams contain a moderate amount of net carbs and can be part of a low-carb diet in moderation. One medium yam (around 114 grams) contains about 24 grams of total carbs, 4 grams of fiber, and 20 grams of net carbs. Yams have a higher carb content than other low-carb vegetables like broccoli or spinach but less than high-carb foods like bread, pasta, or rice. When eaten in reasonable portions as part of an overall low-carb meal plan, yams can fit into a diet of 50-150 grams of net carbs per day.
What are yams?
Yams are starchy root vegetables that are native to Africa and Asia. There are many different varieties of yams, but some common types include:
- White yams – These have white flesh and are the most commonly consumed yams.
- Yellow yams – Also called Nigerian yams, these have yellow flesh.
- Purple yams – These have purple skin and purple or white flesh.
- Water yams – Native to West Africa, these are white-fleshed with high water content.
Yams have brown or black skin with creamy white, yellow, or purple flesh. They have an earthy, nutty taste and potato-like texture when cooked.
Compared to sweet potatoes, yams tend to be starchier and drier when cooked. They also have thicker skin which is often peeled before cooking.
Are yams a carb?
Yes, yams contain a moderate amount of carbohydrates and cannot be considered a low-carb food.
One medium yam (114 grams) contains about:
| Nutrient | Amount |
|---|---|
| Total carbs | 24 grams |
| Fiber | 4 grams |
| Net carbs | 20 grams |
The majority of the carbs in yams come from starch. Yams have less starch than regular potatoes but more than sweet potatoes.
For comparison, here are the carb contents of other starchy vegetables:
| Vegetable | Net carbs in 1 medium vegetable |
|---|---|
| Yam | 20 grams |
| Russet potato | 33 grams |
| Sweet potato | 17 grams |
| Plantain | 32 grams |
As you can see, yams contain a moderate amount of digestible carbs. Those following a keto diet should avoid yams, but they can be included in moderation on less restrictive low-carb diets.
Nutrition facts
Here is the full nutrition profile for one medium baked yam (114 grams):
| Nutrient | Amount |
|---|---|
| Calories | 105 |
| Protein | 2 grams |
| Fat | 0 grams |
| Net carbs | 20 grams |
| Fiber | 4 grams |
| Sugar | 4 grams |
| Manganese | 44% DV |
| Vitamin C | 28% DV |
| Vitamin B6 | 13% DV |
| Potassium | 12% DV |
Yams provide 105 calories per medium vegetable, almost entirely from carbs. They contain very little protein or fat.
Yams are a good source of fiber, manganese, vitamin C, vitamin B6, and potassium.
Glycemic index
The glycemic index (GI) is a measure of how quickly a food raises blood sugar.
Yams have a medium to high GI, ranging from 50-90 depending on the specific variety. The most common white yams have a GI around 70 while orange-fleshed yams are around 65.
For comparison:
- White rice: 73
- Sweet potato: 70
- Russet potato: 111
- Pumpkin: 75
Foods with a GI under 55 are considered low glycemic. Yams are moderately glycemic, causing a slower rise in blood sugar than high glycemic foods like potatoes, but faster than low glycemic vegetables.
Can you eat yams on keto?
The ketogenic or “keto” diet restricts carb intake to only 20-50 grams of net carbs per day in order to achieve ketosis.
Since a medium yam already contains 20 net carbs, they are generally not recommended on keto. Even a small serving could use up the majority of your daily carb allowance.
Occasionally enjoying a small portion of yams may fit into some keto diets, but they should be limited. Fiber-rich low-carb vegetables like spinach, broccoli, and avocado are better choices for keto.
Can you eat yams on a low carb diet?
While yams don’t fit into a keto diet, they can be enjoyed in moderation on less restrictive low-carb diets.
Here are some tips for incorporating yams into a low-carb eating pattern:
– Limit portion size to 1/2 – 1 small or medium yam at a meal
– Substitute yams for higher carb foods like rice, bread, or regular potatoes
– Pair yams with low-carb foods like meat, eggs, cheese, or non-starchy vegetables
– Bake, roast, or steam yams instead of frying them
– Enjoy yams only occasionally, not daily
– Monitor your total daily carb intake including yams to stay around 50-150 grams of net carbs
As long as you watch your portions and overall carb intake, enjoying yams a couple times a week can fit into a low-carb diet with 50-150 grams of carbs per day.
Tips for low-carb yam recipes
Here are some tips for keeping yam recipes low in carbs:
– Mash or puree yams with butter, coconut milk, almond milk, or cream cheese for a lower carb alternative to mashed potatoes.
– Make “yam toast” by slicing yams thin and baking until crispy; top with avocado.
– Dice yams and roast them with olive oil, garlic, and rosemary.
– Shred raw yams and make low-carb “hash browns” by frying in coconut oil with onions and spices.
– Swap candied yams for creamed spinach made with cream cheese at Thanksgiving.
– Turn yams into veggie noodles or rice using a spiralizer or food processor.
– Make a roasted root vegetable medley with turnips, parsnips, and carrots in place of roast potatoes.
– Top salads with roasted yam slices or cubes for added nutrition.
– Stuff yam halves with cooked ground turkey, feta, and spinach for a low-carb meal.
– Mash cooked yams with almond butter, cinnamon, and nutmeg for a satisfying breakfast.
With smart substitutions and controlled portions, it’s possible to enjoy yams as part of delicious low-carb meals.
Health benefits
Here are some of the top health benefits provided by yams:
May support blood sugar control
Despite having a moderately high GI, some research indicates yams may help regulate blood sugar when eaten regularly. One study in diabetics found eating yam extract daily for 30 days reduced fasting blood glucose by 8-21% compared to control groups. The fiber, vitamins, and minerals in yams may slow digestion and improve insulin sensitivity.
May promote gut health
Yams are a good source of fiber, providing 4 grams per medium vegetable. Fiber feeds the healthy gut bacteria in the intestines, which support digestion and the immune system. The fiber in yams may also relieve constipation by adding bulk to stools.
May reduce cholesterol
The fiber in yams may help lower cholesterol levels. Soluble fiber binds to cholesterol in the gut and removes it from the body before it can be absorbed. In one study, rats fed a yam-based diet for 4 weeks had 27% lower total cholesterol compared to control groups.
May reduce inflammation
Orange-fleshed yams contain antioxidant pigments called carotenoids. These compounds can help control levels of inflammatory cytokines and protect against chronic inflammation. One study found extract of purple yam peel reduced inflammatory markers in mice by up to 84%.
May boost immunity
Yams provide immune-supporting vitamins and minerals like vitamin C, vitamin B6, and manganese. Vitamin C stimulates white blood cell production and helps these cells function more effectively. Vitamin B6 is needed for lymphocyte production.
May prevent oxidative stress
Yams contain antioxidant compounds like carotenoids, phenolic acids, and vitamin C. These antioxidants neutralize free radicals that can damage cells and lead to illnesses like heart disease or cancer. The antioxidants in yams may help prevent this oxidative damage.
May promote skin and eye health
Orange-fleshed yams are packed with provitamin A carotenoids that can be converted into vitamin A inside the body. Vitamin A is essential for healthy skin and mucous membranes. It also helps maintain good eyesight. Just one medium yam meets over 20% of the daily vitamin A needs.
Easy to grow
Yams thrive in hot climates and are relatively easy to grow. They can be grown in marginal soil types and produce high yields per land area planted. This makes them an important staple crop in many tropical regions. Yams store well, lasting up to 6 months without refrigeration which helps food security.
Risks and precautions
While yams provide many nutrients, there are some downsides:
– Moderately high glycemic index – Yams may not be the best choice for diabetics or those trying to maintain stable blood sugar levels.
– High in net carbs – Not suitable for ketogenic diets; portions need to be controlled on low-carb diets.
– Low in protein – Unlike animal foods, yams do not provide all essential amino acids the body needs.
– Possible food sensitivity – Yams are in the nightshade family, which some people may be sensitive to.
– High in oxalates – Yams contain oxalic acid, which can contribute to kidney stone formation in susceptible individuals.
To minimize risks, consume yams in moderation as part of an overall healthy low-carb diet, and drink plenty of fluids to flush out oxalates. People with diabetes or food sensitivities should monitor how their bodies respond to yams
Bottom line
Yams provide about 20 grams of net carbs per medium-sized vegetable, landing them in the moderate carb range. While too high in carbs for keto diets, yams can be incorporated into low-carb eating patterns that allow 50-150 grams of carbs per day in moderate portions.
Yams offer nutrition benefits like fiber, vitamin C, vitamin B6, and carotenoids. Enjoy them baked, roasted, mashed, or spiraled into noodle or rice alternatives. Pair them with low-carb foods like meat, nuts, eggs, and non-starchy vegetables to keep meals balanced.
When eaten in reasonable amounts as part of an overall low-carb plan, yams can be a tasty source of carbs that provide key nutrients. Monitoring portions and preparing yams with low-carb ingredients allows you to reap their nutritional benefits while maintaining reduced carb intake.