Are yams keto friendly? – Calories, Nutrition and Keto Recipes

Are yams Keto-Friendly?

No, yams are not keto-friendly. The ketogenic diet is a very low-carb, high-fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbohydrate puts your body into a metabolic state known as ketosis in which your body becomes more efficient at burning fat for energy. Yams are high in carbohydrates which makes them not suitable for a keto diet.

Nutritional Facts About yams

Yams are a great source of fiber, vitamin C, potassium, and manganese. They carry a decent amount of other micronutrients as well, including vitamin B5, copper, and folate. But keep in mind, while these nutrients are awesome, yams are also very high in carbohydrates.

Calories, Carbs, Proteins and Fats

What is the Average Weight?

The average weight of a yam can vary widely, but common grocery store varieties often weigh between 150 and 300 grams.

Additional Information About yams

In addition to being a great source of fiber, vitamin C, potassium and other nutrients, yams may also have special properties that promote better heart health and anti-cancer benefits. They are rich in antioxidants which are known to fight against cellular damage and aging.

Other Foods To Match With

Yams are great to pair with proteins like chicken, turkey, or tofu since they do not have much protein content. Alongside that, they mix well with greens such as spinach, kale, and other leafy green vegetables. These combinations can create a balanced meal with adequate nutrition, even if it’s not appropriate for a ketogenic diet. But in case you’re following a low carb diet, it is best to substitute yams with other keto-friendly veggies like broccoli or zucchini.

8 Famous Keto-Friendly Dishes To Try

Yams are not keto-friendly due to their high carbohydrate content. One cup of yams contains approximately 37 grams of carbohydrates, which exceeds the daily limit of 20-30 grams for a keto diet. However, there are several recipes that traditionally use yams that can be modified to be keto-friendly by substituting with lower-carb alternatives. Here are eight such recipes:

1. Keto-friendly Sweet Potato Casserole

Instead of yams, this keto-friendly version of a classic sweet potato casserole uses pumpkin puree to mimic the sweetness and texture. Topped with pecans and a sugar substitute, it’s a delicious twist without the carbs.

2. Low-carb Yam Fries

Make these fries with daikon radish instead of yams. The radish takes on the seasonings wonderfully and when roasted, they become an excellent low-carb side dish.

3. Keto Sweet Potato Soup

Replace high-carb yams in this soup with butternut squash. Spiced with ginger and nutmeg, this warm and comforting soup is perfect for the cold days.

4. Keto Yams with Marshmallows

In this keto version, yams are switched out for roasted turnips, achieving a similar texture and sweetness. Sugar-free marshmallows provide the classic topping without the sugar spike.

5. Low-carb Yam Salad

Jicama, a sweet and crunchy root vegetable, works great as a replacement for yams in this refreshing salad that also includes celery, onions, and a tart vinaigrette dressing.

6. Keto Sweet Potato Pie

Substitute yams with a mixture of cauliflower and pumpkin puree for the pie filling. The result is a keto-approved dessert with all the traditional flavors intact.

7. Low-carb Yam Hash

Replace yams with rutabaga in this keto-friendly hash. Combines with onion, bell peppers, and your choice of meat for a hearty breakfast option.

8. Keto Sweet Potato Pancakes

Try these pancakes where yams are replaced with coconut or almond flour. Served with sugar-free syrup or butter, they make a delicious, low-carb breakfast.

Frequently Asked Questions about Yams and Keto

1. Are yams keto-friendly?

No, yams are not typically considered keto-friendly. The ketogenic diet is a low-carb, high-fat diet that aims to put your body into a state of Ketosis, where it burns fat for fuel instead of carbohydrates. Yams are a starchy vegetable and are high in carbohydrates, with one medium yam (about 136 grams) containing approximately 30 grams of carbs. This is significantly higher than what is generally recommended for a daily carb intake on a ketogenic diet, which is usually around 20-50 grams.

2. What are the nutritional facts for yams?

Apart from the high carb content, yams are low in fat and protein. They are also a good source of fiber, potassium, and vitamin C. A medium-sized yam contains about 2 grams of fiber and 17% of the recommended daily value of vitamin C. However, these benefits need to be weighed against the high carb content if you’re following a ketogenic diet.

3. Are there any keto-friendly substitutes for yams?

Yes, there are various low-carb vegetables that can be used as a substitute for yams in many dishes. For example, cauliflower can be used to make a keto-friendly mash, or spaghetti squash can replace yam noodles in a pasta dish. Zucchini, mushrooms, and eggplants are other low-carb options that can add volume and nutrients to your meals without adding too many additional carbs.

4. How can yams fit into a modified low-carb diet?

While yams are not a good fit for a strict ketogenic diet, they can be incorporated into a more liberal low-carb diet. If your daily carb allowance is a bit higher – for example, upwards from 100 grams – then including a small serving of yam can add nutritional value without throwing your diet off balance. It is essential, however, to keep track of your carb intake to ensure it doesn’t go over your daily allowance.

5. Can yams be part of a keto-friendly meal once in a while?

Technically, you can include yams in your ketogenic diet once in a while, especially if you’re following a cyclical or targeted ketogenic diet and plan your carb intake strategically. However, bear in mind that their high-carb content can potentially kick you out of ketosis, especially if you’re not careful with portion sizes and other carb sources in your meal. As a rule of thumb, it is safer to stick with the low-carb veggies and whole foods that are known to be keto-friendly.

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