Description

Purple Yam is a species of yam, an edible tuber. originated in the Asian tropics. It is considered as one of the most important staple crops in Austronesian cultures. It grows on a vine rather than underground. It has vivid violet-purple to bright lavender colored flesh covered in greyish-brown skins. Purple yam becomes soft like a potato when cooked. It is quite similar to purple varieties of sweet potato and is often confused with it due to their similarities in colour and taste. However, purple yam tends to have a moisture texture and higher anthocyanin content than sweet potatoes. Purple yam can be used in both sweet and savoury applications. It turns dishes vivid violet due to the high amount of anthocyanins present in it.

Health benefits

• Purple yam is a good source of antioxidants that include Vitamin C and anthocyanins that help to protect against damage caused by free radicals.⁽¹⁾
• The two anthocyanins in purple yams, cyanidin and peonidin may protect against lung cancer, colon cancer, and prostate cancer.⁽¹⁾
• It contains flavonoids that help to lower blood sugar in those with type 2 diabetes. Also, it has a low glycemic index that prevent blood sugar spikes.⁽¹⁾
• It is good for heart health as it lowers blood pressure level that further reduces the risk of heart attacks and strokes.⁽¹⁾
• Purple yam contains antioxidants like Vitamin A and C that helps to reduce the risk and symptoms of asthma.⁽¹⁾
• Purple yam is a good source of resistant starch that increases the number of Bifidobacteria, a type of beneficial gut bacteria. It promotes gut health and also reduces the risk of colorectal cancer, inflammatory bowel disease, and irritable bowel syndrome.⁽¹⁾

Selection Guide

Choose firm purple yams and avoid the ones that have bruises, cracks, and soft spots.