Is Purple Yam (kand) healthy?
Kand, commonly known as purple yam, is quite adorable to most just because of its pruple colour and mildly sweetened taste it possess. In the market, this fleshy root tuber is usually available in different shapes depending on its variety. When you need to choose the best purple yam, choose the one that is firm and does not have any cracks, bruises or soft spots. Upon getting it home, purple yams should be stored in a cool, dark and well-ventilated place where they will keep fresh for up to ten days.
Key Nutrients in Purple Yam
Macronutrients : A cup of purple yam when cut into cubes supplies 133 calories, 1.68 g of protein and 31.2 g of carbs, most of which is starch. But it also comprises of almost 5 g of fiber which is of prime importance. Fiber is the key nutrient which will avoid those instant blood sugar spikes and keep you full for long hours. With regards to fat and cholesterol, it’s free.
Micronutrients : Kand being a fairly good source of calcium (10.% of RDA) and phosphorus (6.8% of RDA) it will promote bone strength. Along with these, it is also provides small amounts of other key nutrients like 2% of vitamin A, 6.05% of potassium and 7.1% of iron. With 21% of folate (vitamin B9) in it, it acts as a powerful antioxidant and helps prevent megaloblastic anemia. This type of anemia is a condition in which the body produces large immature red blood cells which shows signs of fatigue, lethargy and skin discolouration setting in.
How Healthy is Purple Yam (Kand)?
Research indicates that kand is rich antioxidant anthocyanin, which not only lends it the purple colour, but also a horde of health benefits. Let’s read on how and how much do you benefit from this tuber.
1. Aids in Proper Blood Circulation : The antioxidant anthocyanin is the key element which will help fight the free radicals produced due to stress and pollution. These free radicals if not warded off, will make blood circulation difficult. Also the potassium in it also performs its function of improving blood circulation.
2. Possess Anti-Inflammatory Property : The inflammation and immune regulation of the body can be controlled to some extent with this antioxidant rich vegetable.
3. Good source of Energy : With 133 calories per cup of purple yam, it is sure to provide you enough calories to give a kick start.
4. Holds Anti-cancer Benefits : Again it’s the anthocyanin which is identified as an anti-cancer agent. It helps in the prevention of cancerous cells. However what quantity to be consumed and how frequently it has to be eaten is yet to be researched.
5. Vital for Growth and Development : As a source of calcium (42 mg i.e. 10.5% from about a cup), it will assist in the development of bones and teeth. Growing kids can definitely make use of it.
Is Kand good for Weight Loss?
High carb foods are always on the avoid list of weight watcher. A cup of Kand’s high carb count of 31 g of carbs is offset by the high fiber count of 5 g. Additionally it has antioxidant which is beneficial too. Between the ‘Yes’ and ‘No’, a great option to choose occasionally would be to just have a small portion of steamed kand and pair it with a source of protein to balance your meal. And of course, weight loss plans are never without a neatly chalked out exercise plan, so that would help you balance it out. However if you are on a complete carb restriction, avoid it and try other fiber rich veggies.
Is Kand Good for Diabetes?
Being a fairly good source of carb, almost equal to potatoes, it would be best for diabetics to restrict its use. If diabetics intend to get the benefit from anthocyanin and fiber kand has to control blood sugar spike, they should eat the right restricted serving size with no added sugar or sweetener to it. Best would be to grill them with small quantity of fat. Also given a choice between rice and potatoes, the fiber count of kand is high. So you can make your choice wisely.
Is Kand Good for Heart?
The main nutrients that can promote heart health are the fiber and potassium along with antioxidant anthocyanin. Fiber will bind cholesterol, while potassium will balance the effect of sodium and ease the nerves. However, kand also lends some carbs with it. So if you are overweight or diabetic along with exhibiting heart trouble, try and restrict its consumption and remember to include it in menu planning when discussing it with your dietitian.
Nutritional Value of Purple Yam cubes
1 cup of purple yam cubes are about 120 g
RDA stands for Recommended Daily Allowance.
Energy - 133 calories
Protein – 1.68 g
Carbohydrate – 31.2 g
Fat – 0.1 g
Fiber – 5.04 g
See full nutritional details of purple yam in purple yam (kand) glossary