Yams

Yam Facts:

Nutrition Facts
Serving Size 1 Cup - Cooked
Servings Per Container 1

Amount Per Serving
Calories 158 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 11mg 0%
Total Carbohydrate 37g 12%
Dietary Fiber 5g 20%
Sugars 1g
Protein 2g

Vitamin A 3%
Vitamin C 27%
Calcium 2%
Iron 4%
Vitamin E 2%
Vitamin K 4%
Thiamin 9%
Riboflavin 2%
Niacin 4%
Vitamin B6 16%
Folate 5%
Pantothenic Acid 4%
Magnesium 6%
Phosphorus 7%
Potassium 26%
Zinc 2%
Copper 10%
Manganese 25%
Selenium 1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

PQ (Protein Quality) x PDCAAS (Protein Digestibility Corrected Amino Acid Score) - 53

 

 

Additional Contents

 

Potential Health Benefits

  • increased cardiovascular disease protection
  • nutrient absorption boost
  • bone & joint health boost
  • digestive health boost
  • lower "bad" cholesterol
  • anti-aging properties
  • skin disease remedy

 

Potential Athletic Benefits

  • Great source of complex carbohydrates to provide for long term energy demands.
  • Powerful recovery characteristics from a superior complex carbohydrate profile (when consumed before and after exercise).
  • Muscle relaxant for post-exercise soothing.

Glycemic Index Rank

65 out of 100

RankValue
Intermediate Glycemic between 55 and 70

Food Sensitivity Rank

<1 to 1 ratio

RankValue
Low for Fructose Sensitivity less than 1 (fructose to glucose ratio)

Yams hold one of the best nutrient profiles among all vegetables. They are a superior source of complex carbohydrates, while also acting as a natural cardiovascular disease protector. Yams should be eaten in moderation due to their intermediate glycemic level.

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Garnished Yam Potatoes
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manganese

is an essential micronutrient that is found in high amounts in wheat germ. It is responsible for assisting the antioxidant enzymes of mitochondria (the powerhouse of cells), and also works enzmatically to aid in amino acid, carbohydrate, and cholesterol metabolism.
Act on the obvious!

 

Sources include: USDA

***All-Body Fitness takes no responsibility for the accuracy of the information provided above. Please contact a medical doctor or a registered dietitian for nutrition advice.

 

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