For individuals over 40 struggling with diabetes, high blood pressure, or digestive issues, diet can be a game changer. Nutritionist Leena Mahajan, in a recent Instagram post, highlighted one underrated superfood that can make a big difference — yams (also known as suran or jimikand).
According to Mahajan, this earthy tuber isn’t just versatile in cooking; it’s also a powerhouse of nutrients that can regulate blood sugar, boost heart health, improve digestion, and enhance skin glow, thanks to its natural antioxidants.
Why Yams Deserve a Place on Your Plate
Leena Mahajan explains that incorporating yams into your daily meals can support overall wellness in several ways:
- Balances Blood Sugar Levels: Yams have a low glycemic index, meaning they release sugar slowly, preventing spikes in glucose levels.
- Supports Heart Function: Their rich potassium content helps maintain normal blood pressure and heart rhythm.
- Aids Digestion & Weight Management: High fiber keeps you full for longer, improves gut health, and assists in healthy weight loss.
- Improves Skin & Immunity: Antioxidants like vitamin C and polyphenols protect the skin from damage and strengthen the immune system.
Healthy Twist: Yam Kebab Recipe
To make healthy eating more exciting, Mahajan also shared a flavorful yam kebab recipe that’s easy to prepare and perfect for guilt-free snacking.
Ingredients:
- 2 tbsp oil
- 1 tbsp grated ginger
- 2 green chilies (chopped)
- 250 g boiled, diced yam (suran)
- 1 tsp red chili powder
- ½ tsp turmeric
- 1 tbsp coriander powder
- ½ tsp cumin powder
- ½ cup oats flour or roasted chana dal powder
- 2 tbsp chopped coriander leaves
- 1 tsp black pepper
- 1 tsp garam masala
- ¼ tsp cardamom powder
- Juice of ½ lemon
- Salt to taste
- ½ cup bread crumbs
- Fresh mint for garnish
Method:
- Heat oil in a pan and sauté ginger, green chilies, and yam for 2–3 minutes.
- Add red chili, turmeric, coriander, and cumin powder. Stir well and cook briefly.
- Mix in oats flour and remove from heat.
- In a mixing bowl, combine the cooked mixture with coriander leaves, black pepper, garam masala, cardamom, and lemon juice.
- Mash well, add salt, and shape into small patties.
- Coat with bread crumbs and pan-fry until golden and crisp on both sides.
- Garnish with mint and serve hot with green chutney.
This recipe offers a flavorful way to enjoy a nutrient-rich food without compromising on taste.
Science-Backed Benefits of Yams
Modern research supports what traditional diets have known for centuries — yams are loaded with health-promoting compounds. They are rich in potassium, manganese, fiber, copper, and vitamin C, all essential for bone strength, metabolism, iron absorption, and immune defense.
One of the key compounds in yams, diosgenin, has been shown to promote neuron growth and support brain function. Antioxidants present in yams may also help lower inflammation, reduce the risk of certain cancers, and protect cells from oxidative stress.
Some animal studies even suggest that a diet rich in yams can reduce colon tumor growth and improve blood sugar regulation. Research indicates yam extracts may lower fasting glucose and HbA1c levels, hinting at better long-term diabetes control.
The Bottom Line
Whether you’re managing diabetes, hypertension, or simply aiming for better health after 40, adding yams to your diet could be a smart, natural step. Packed with fiber, vitamins, and antioxidants, this humble tuber supports your heart, skin, gut, and metabolism — all while being deliciously easy to cook.
From curries to kebabs, make room for yams on your plate — your body will thank you later.