Yam Chips: 9 Benefits, Recipes, & Side Effects

Yam chips made from thinly sliced and baked or fried yams, these crispy treats offer a unique flavor and a host of health benefits.

In this article, I will explore the nutritional value of yam chips, their potential health advantages, any possible side effects, and provide mouthwatering recipes for you to indulge in.

Nutritional Facts

Yam chips are an excellent source of various essential nutrients. A one-ounce serving of yam chips contains approximately:

Calories: 130
Total Fat: 5g
Saturated Fat: 0.5g
Carbohydrates: 22g
Fiber: 3g
Protein: 1g
Vitamin A: 25% of the daily recommended value
Vitamin C: 20% of the daily recommended value
Potassium: 6% of the daily recommended value

Yam chips are a delicious and nutritious snack that can be enjoyed by people of all ages. They are a good source of fiber, vitamins A and C, and potassium. Yam chips are also a good source of antioxidants, which can help to protect the body from damage caused by free radicals. Lets discuss the health benefits of eating yam chips.

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Health Benefits of Eating Yam Chips

Yam chips offer various health benefits due to the nutritional content of yams. Here are nine (9) yam Chips health benefits you should know about:

1. Improved digestion

Yam chips are a good source of fiber, which is important for a healthy digestive system. Fiber helps to keep the digestive system moving smoothly and can help to prevent constipation. Yam chips also contain resistant starch, which is a type of fiber that is not digested by the small intestine.

Resistant starch passes through the small intestine and into the large intestine, where it is fermented by gut bacteria. This fermentation process produces short-chain fatty acids, which have a number of health benefits, including reducing inflammation and improving insulin sensitivity.

How to maximize this benefit: To maximize the digestion-improving benefits of yam chips, eat them with other foods that are good sources of fiber, such as fruits, vegetables, and whole grains.

2. Reduced cholesterol levels

Yam chips are a good source of soluble fiber, which can help to lower cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract and prevents it from being absorbed into the bloodstream. This can help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.

How to maximize this benefit: To maximize the cholesterol-lowering benefits of yam chips, eat them with other foods that are good sources of soluble fiber, such as oatmeal, beans, and apples.

3. Improved blood sugar control

Yam chips have a low glycemic index, which means that they do not cause a rapid spike in blood sugar levels. This makes yam chips a good choice for people with diabetes or prediabetes.

How to maximize this benefit: To maximize the blood sugar-control benefits of yam chips, eat them with other foods that have a low glycemic index, such as vegetables, whole grains, and lean protein.

4. Reduced risk of heart disease

Yam chips are a good source of potassium, which is an essential mineral for a healthy heart. Potassium helps to regulate blood pressure and can help to reduce the risk of heart disease.

Yam chips also contain antioxidants, which can help to protect the heart from damage caused by free radicals.

How to maximize this benefit: To maximize the heart-protective benefits of yam chips, eat them with other foods that are good sources of potassium, such as bananas, avocados, and leafy green vegetables.

5. Improved cognitive function

Yam chips are a good source of vitamin A, which is essential for cognitive function.

Vitamin A helps to produce neurotransmitters, which are chemicals that allow nerve cells to communicate with each other.

Yam chips also contain antioxidants, which can help to protect the brain from damage caused by free radicals.

How to maximize this benefit: To maximize the cognitive-function-improving benefits of yam chips, eat them with other foods that are good sources of vitamin A, such as carrots, sweet potatoes, and spinach.

6. Reduced risk of cancer

Yam chips are a good source of antioxidants, which can help to protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and DNA, and they are thought to play a role in the development of cancer.

How to maximize this benefit: To maximize the cancer-protective benefits of yam chips, eat them with other foods that are good sources of antioxidants, such as fruits, vegetables, and whole grains.

7. Improved bone health

Yam chips are a good source of calcium and magnesium, which are essential minerals for bone health. Calcium helps to build and maintain strong bones, while magnesium helps to absorb calcium and prevent bone loss.

How to maximize this benefit: To maximize the bone-health benefits of yam chips, eat them with other foods that are good sources of calcium and magnesium, such as dairy products, leafy green vegetables, and nuts.

8. Reduced risk of anemia

Yam chips are a good source of iron, which is essential for the production of red blood cells. Red blood cells carry oxygen throughout the body, and iron deficiency can lead to anemia.

How to maximize this benefit: To maximize the anemia-reducing benefits of yam chips, eat them with other foods that are good sources of iron, such as red meat, fish, and beans.

9. Improved skin health

Yam chips are a good source of vitamin A, which is essential for skin health. Vitamin A helps to produce collagen, which is a protein that gives skin its strength and elasticity. Yam chips also contain antioxidants, which can help to protect the skin from damage caused by free radicals.

How to maximize this benefit: To maximize the skin-health benefits of yam chips, eat them with other foods that are good sources of vitamin A, such as carrots, sweet potatoes, and spinach.

These benefits highlight the value of incorporating yam chips into a balanced diet for overall health and well-being.

It’s important to note that the health benefits mentioned above are associated with yams in general. However, when consuming yam chips, it’s essential to consider the cooking method and additional ingredients used, as they can affect the overall nutritional profile and potential health benefits.

Recipes for Yam Chips

Yam chips are easy to make at home. Here are two simple recipes:

Baked Yam Chips

Ingredients:

1 medium yam, peeled and sliced into thin slices
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper

Instructions:

Preheat oven to 200 degrees F (93 degrees C).
Toss the yam slices with the olive oil, salt, and pepper.
Spread the yam slices on a baking sheet and bake for 15-20 minutes, or until they are golden brown and crispy.
Let the yam chips cool before serving.

Air Fryer Yam Chips

Ingredients:

1 medium yam, peeled and sliced into thin slices
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper

Instructions:

Preheat air fryer to 200 degrees F (93 degrees C).
Toss the yam slices with the olive oil, salt, and pepper.
Place the yam slices in the air fryer basket and cook for 10-12 minutes, or until they are golden brown and crispy.
Let the yam chips cool before serving.

Spicy Yam Chips

Ingredients:

2 large yams, thinly sliced into rounds
2 tablespoons olive oil
1 teaspoon chili powder
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon salt

Instructions:

Preheat your oven to 400°F (200°C).
In a large bowl, combine the yam slices with olive oil and spices. Toss to coat evenly.
Arrange the coated yam slices in a single layer on a baking sheet lined with parchment paper.
Bake for 15-20 minutes, flipping halfway through, until the chips are crispy and golden brown.
Let cool and enjoy your spicy yam chips

Potential Side Effects of Yam Chips

While yam chips offer several health benefits, it’s important to be aware of potential side effects, especially when consumed in excess.

1. High in Calories and Fat

Like any fried or baked snack, yam chips can be high in calories and fat, particularly if they are fried in oil or cooked with excessive amounts of added fats or oils. Consuming too many yam chips can lead to weight gain and an increased risk of obesity-related health issues.

2. Potential Allergic Reactions

Some individuals may be allergic to yams or the spices and seasonings used in the preparation of yam chips. It’s essential to read labels carefully and be aware of any potential allergic reactions before consuming yam chips.

3. Acrylamide Formation

During the baking or frying process, acrylamide, a potentially harmful compound, can form in yam chips. While the health risks associated with acrylamide are still under investigation, it’s advisable to consume yam chips in moderation.

Conclusion

Yam chips are a fantastic alternative to traditional potato chips, offering a delightful crunch along with a myriad of health benefits. It’s essential to be mindful of potential side effects and consume them in moderation.

FAQs On yam Chips and It Benefits

1. Are yam chips healthier than potato chips?
While both yam chips and potato chips can be enjoyed as part of a balanced diet, yam chips offer more fiber, vitamins, and minerals compared to traditional potato chips. They are a healthier alternative for those looking to incorporate more nutrients into their snacking habits.

2. Can I make yam chips in an air fryer?
Absolutely! Making yam chips in an air fryer is a great way to achieve a crispy texture without the need for excessive oil. Simply slice the yam, coat it with your desired seasonings, and air fry until crispy. Keep an eye on them to prevent burning.

3. Can I store leftover yam chips?
Yes, you can store leftover yam chips in an airtight container at room temperature for a few days. However, note that their crispiness may diminish over time. For the best texture, it’s recommended to consume them shortly after making.

Sources:

[1] https://www.verywellfit.com/sweet-potato-chip-nutrition-facts-and-health-benefits-4846590
[2] https://www.healthline.com/nutrition/sweet-potato-benefits
[3] https://www.healthline.com/nutrition/yam-benefits
[4] https://jacksonschips.com/blogs/blog/are-sweet-potato-chips-healthy-the-breakdown
[5] https://www.webmd.com/diet/health-benefits-yams

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