If you’re familiar with potatoes, cassava, or taro, then you might be intrigued to learn about the lesser-known yam bean.
Native to East Asia, this root vegetable spans across Japan, China, Korea, and Southeast Asia. In Vietnam, it has been cultivated by ethnic groups in the provinces of Lang Son, Quang Ninh, and Ha Giang for quite some time.
The yam bean, abundant in starch, used to be a staple food for many rural folks. In modern cuisine, it is predominantly processed into flour, serving as a low-calorie ingredient for dishes like shirataki noodles, jelly, and vegan products. Yam bean flour can be mixed with fresh coconut water, milk, or lemon juice to create delightful beverages. It can also be cooked and enjoyed as a porridge or used in the production of rice vermicelli, noodles, and tapioca pearls.
Not only the root but also the young shoots and leaves of the yam bean plant are considered a delicacy, often referred to as “chột nưa.”
The young shoots and leaves of the yam bean plant are a renowned specialty, known as “chột nưa”
Fresh yam beans and yam bean-derived products are gaining popularity among urban dwellers. Currently, fresh yam beans cost approximately 40,000 VND per kilogram, while pure yam bean flour is priced between 180,000 and 250,000 VND per kilogram.
Here are some of the health benefits associated with yam beans:
Blood Sugar Control
Yam beans are rich in soluble fiber, particularly glucomannan, which has been linked to lower blood sugar levels. A 2015 study indicated that consuming glucomannan-containing foods led to increased satiety and reduced consumption of blood sugar-spiking foods among diabetic individuals.
Moreover, yam beans have a low glycemic index, making products like yam bean noodles and rice ideal for those monitoring their blood sugar levels. These can be excellent alternatives to other starch-heavy foods, helping to prevent sudden spikes in blood glucose.
Yam bean products like noodles and rice have a low glycemic index, beneficial for blood sugar control.
Weight Loss Support
The soluble fiber in yam beans forms a gel-like substance in the stomach, slowing down digestion and curbing appetite between meals. This mechanism can be advantageous for weight loss endeavors.
Additionally, with their low carbohydrate and calorie content, yam beans are an ideal choice for weight loss diets, especially low-carb regimens. However, for optimal weight loss results, yam beans should be incorporated into a holistic healthy eating pattern, coupled with regular physical activity.
Cholesterol Control
High cholesterol levels can increase the risk of cardiovascular disease and stroke. The soluble fiber in yam beans has been linked to reduced cholesterol levels and maintained healthy weight, as per the US Food and Drug Administration (FDA) in 2020. Numerous studies have substantiated the positive impact of yam beans on lowering blood fat.
Previous research has suggested the use of yam beans to mitigate the risk of cardiovascular disease.
Skin Benefits
A 2013 study revealed that yam beans possess acne-fighting properties and can enhance overall skin health. It is believed to reduce allergic reactions and promote wound healing.
Constipation Relief
Rich in glucomannan fiber, yam beans can prevent constipation. Research indicates that supplementing with glucomannan in a low-fiber diet can increase probiotic bacteria in the stool and improve bowel motility by up to 30%.
The Two Golden Times to Eat Sweet Potatoes for Weight Loss and Improved Digestion
Sweet potatoes are a nutritional powerhouse. Consuming this superfood at the right time can offer a plethora of health benefits.
The Morning Elixir: A Calcium-Rich, Natural Laxative That Helps Manage Blood Sugar
Drinking a glass of mung bean juice every morning offers a plethora of health benefits.
Should You Swallow or Spit Out Pomegranate Seeds?
When it comes to eating pomegranates, a common question arises: should you swallow the seeds or spit them out? This article provides an expert analysis to offer insight into the best approach for your health.
5 Ways to Maximize the Benefits of Pink Lemons in Your Daily Life
Uncover the Ultimate Power of Pink Lemons: 5 Easy Ways to Maximize This Wonder Fruit’s Potential.
“Spice Up Your Daily Meals with a Ginger Slice: Unlocking a World of Benefits”
Ginger is a wonder spice with a multitude of health benefits. Whether used in its fresh, dried, or powdered form, incorporating ginger into your daily diet can have a profound impact on your overall well-being.
