{"id":10302,"date":"2026-09-22T16:18:03","date_gmt":"2026-09-22T16:18:03","guid":{"rendered":"https:\/\/edenshealth.de\/wiki-archiv\/yams-dioscorea-alata\/"},"modified":"2026-09-22T16:18:03","modified_gmt":"2026-09-22T16:18:03","slug":"yams-dioscorea-alata","status":"publish","type":"page","link":"https:\/\/edenshealth.de\/en\/wiki-archiv\/yams-dioscorea-alata\/","title":{"rendered":"Yams (Dioscorea spp.)"},"content":{"rendered":"<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Yams (Dioscorea spp.)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Dioscorea alata, D. rotundata and others.<small>Yam family (Dioscoreaceae)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">The tuber<small>peeled and cooked, as flour or porridge<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Mild, earthy, slightly sweet<small>firmer and drier than a potato<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">West Africa, Southeast Asia<small>cultivated independently in several regions<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">The true yam<small>No sweet potato - and inedible raw.<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">season<\/div>\n<div class=\"v\">Year-round<small>almost exclusively imports<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Yams are the tubers of various <em>Dioscorea<\/em>Wild yam is a staple food in various species and is found in West Africa, the Caribbean, and Southeast Asia. It is not related to the sweet potato, which is often called &quot;yam&quot; in the USA. Yams are rich in starch, potassium, and fiber, but must always be cooked. Creams containing wild yam do not stimulate the body to produce progesterone.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>The tuber of the New Yams<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271024%27%20height%3D%27683%27%20viewBox%3D%270%200%201024%20683%27%3E%3Crect%20width%3D%271024%27%20height%3D%27683%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/yams-dioscorea-alata-1024x683.jpg\" alt=\"Ganze und halbierte afrikanische Yamswurzel\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">A single yam tuber can grow to over a meter in length and weigh more than 50 kilograms.<\/p>\n<p class=\"ea-drop\">Yams are among the oldest cultivated plants in the tropics. They were independently bred from wild species in West Africa, Southeast Asia, and the Americas. Today, around two-thirds of the world&#039;s harvest comes from Nigeria. In West Africa, many communities celebrate the New Yam Festival after the harvest\u2014only then may the new crop be eaten. There, yams are not only food but also a gift and a symbol of prosperity.<\/p>\n<p>The most important species are the white yam (<em>Dioscorea rotundata<\/em>) from West Africa, the water or winged lyam (<em>D. alata<\/em>) from Southeast Asia - its purple form is known as <em>Ube<\/em> from Filipino desserts - and the Chinese yam (<em>D. polystachya<\/em>), in Japan <em>Nagaimo<\/em>. It is frost-hardy and even grows in German gardens. The orange sweet potato (<em>Ipomoea batatas<\/em>) belongs to the morning glory family; the fact that it is called &quot;Yam&quot; in North America is an old trade name.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What yams do for you<\/h2>\n<p class=\"ea-drop\">100 g of raw yam tuber provides approximately 118 kcal, about 28 g of carbohydrates, and a good 4 g of fat. <strong>Dietary fiber<\/strong> and approximately 17 mg <strong>Vitamin C<\/strong>. The high level of detail is striking. <strong>potassium content<\/strong> Yams contain approximately 800 mg of vitamin B6 \u2013 more than bananas or potatoes. They also contain vitamin B6, manganese, and copper. Yams are low in protein and fat; they are a classic example of a lighter vegetable. <strong>Starchy vegetables<\/strong>.<\/p>\n<p>Some of the starch in yams is resistant, and the tuber contains mucilage. Small studies have shown that yams cause blood sugar to rise slightly more slowly than other starchy side dishes; however, this is not conclusive enough to recommend them. Purple varieties like ube also contain... <strong>Anthocyanins<\/strong>, the same pigments as blueberries.<\/p>\n<p>The plant-based substance is heavily advertised. <strong>Diosgenin<\/strong> From wild yam species. Since the 1940s, it has served as a starting material for the laboratory production of progesterone and other hormones. However, this conversion does not occur in the human body. In a placebo-controlled study, a &quot;wild yam&quot; cream used over three months did not alter menopausal symptoms or hormone levels. Yams are a good food \u2013 but they are not a natural hormone supplement.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 800 mg<\/b><span>Potassium per 100g raw tuber<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 4 g<\/b><span>Dietary fiber per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 17 mg<\/b><span>Vitamin C per 100g raw<\/span><\/div>\n<div class=\"ea-zahl\"><b>approximately 2\/3<\/b><span>a significant portion of the world&#039;s harvest comes from Nigeria.<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>This is what&#039;s in the yam<\/h2>\n<p>Yams consist mainly of water and starch, as well as dietary fiber, mucilage, the storage protein dioscorin, potassium, manganese, copper, phosphorus, magnesium, vitamin C and B6. Many varieties contain steroidal saponins such as dioscin, from which diosgenin is produced; purple yams provide anthocyanins, yellow-fleshed ones carotenoids.<\/p>\n<p>Raw tubers contain needle-shaped calcium oxalate crystals that irritate and cause itching of the skin and mucous membranes. Some wild varieties, such as the air potato, contain these crystals. <em>D. bulbifera<\/em> or <em>D. hispida<\/em>, also contain toxic bitter substances and alkaloids such as dioscorine (English: ). <em>dioscorine<\/em>, (not to be confused with the similarly named egg white). Commercially available yams are safe after cooking.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes yams stronger<\/h2>\n<p>Yams are a mild starchy vegetable - they need seasoning, protein and some fat.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">protein<\/span><\/p>\n<div class=\"mit\">with <i>Beans or peanuts<\/i><\/div>\n<p>It supplements the low protein content of the tuber.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Soup<\/span><\/p>\n<div class=\"mit\">with <i>Peanut and tomato soup<\/i><\/div>\n<p>West African classic with yam fufu.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">wort<\/span><\/p>\n<div class=\"mit\">with <i>Ginger &amp; Chili<\/i><\/div>\n<p>It adds spice to the bland porridge.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Vegetables<\/span><\/p>\n<div class=\"mit\">with <i>Leafy greens<\/i><\/div>\n<p>Folate, iron, and color added.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Fat<\/span><\/p>\n<div class=\"mit\">with <i>coconut milk<\/i><\/div>\n<p>For curry and ube desserts.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Cool<\/span><\/p>\n<div class=\"mit\">as <i>Yam salad<\/i><\/div>\n<p>More resistant starch.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">Raw<\/span><\/p>\n<div class=\"mit\">not <i>raw<\/i> eat<\/div>\n<p>Irritates the mouth and throat; some species are poisonous.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">skin<\/span><\/p>\n<div class=\"mit\">not <i>peel without gloves<\/i><\/div>\n<p>Oxalate crystals cause itchy hands.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">confusion<\/span><\/p>\n<div class=\"mit\">not with <i>sweet potato<\/i> equate<\/div>\n<p>Different plant, different nutrients.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Hormones<\/span><\/p>\n<div class=\"mit\">not as <i>Progesterone replacement<\/i><\/div>\n<p>Diosgenin is not converted in the body.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Wild species<\/span><\/p>\n<div class=\"mit\">not <i>wild collected<\/i><\/div>\n<p>Poisonous species are difficult to distinguish.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">kidney<\/span><\/p>\n<div class=\"mit\">not <i>in large quantities<\/i> in kidney failure<\/div>\n<p>Very high in potassium.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where he belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Pounded Yam<\/span><span class=\"w\">West African porridge for soups.<\/span><\/li>\n<li><span class=\"g\">Yam fries<\/span><span class=\"w\">Boiled, then baked in the oven.<\/span><\/li>\n<li><span class=\"g\">Asaro<\/span><span class=\"w\">Nigerian yam stew with tomatoes.<\/span><\/li>\n<li><span class=\"g\">Ube Halaya<\/span><span class=\"w\">Philippine purple yam cream.<\/span><\/li>\n<li><span class=\"g\">Yam puree<\/span><span class=\"w\">With butter and nutmeg.<\/span><\/li>\n<li><span class=\"g\">Yam Curry<\/span><span class=\"w\">With coconut milk and spinach.<\/span><\/li>\n<li><span class=\"g\">Soup garnish<\/span><span class=\"w\">In Caribbean stews.<\/span><\/li>\n<li><span class=\"g\">Yam chips<\/span><span class=\"w\">Thinly sliced and baked.<\/span><\/li>\n<li><span class=\"g\">Tororo<\/span><span class=\"w\">Cooked Nagaimo as a Japanese side dish.<\/span><\/li>\n<li><span class=\"g\">Oven-roasted vegetables<\/span><span class=\"w\">With pumpkin and onions.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> Peel the yams while wearing gloves, cut them into pieces, and immediately place them in water to prevent browning. Boil in salted water for 15 to 25 minutes, until a fork slides in easily. Then mash, fry, or bake them\u2014just like a firm, floury potato.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Pounded yam as a mild side dish<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Yam porridge<\/h3>\n<ol>\n<li>Peel 500g of yams wearing gloves and cut into equally sized cubes.<\/li>\n<li>Wash the cubes thoroughly and cook in lightly salted water for 20 minutes until soft.<\/li>\n<li>Drain the water and pound the yams vigorously until a smooth, firm mash is formed.<\/li>\n<li>Stir in some warm water or plant-based milk until smooth and serve warm.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>As a filling, easily digestible side dish on days when the stomach needs a rest, and as a potassium-rich alternative to mashed potatoes. It has no medicinal properties.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>A portion of 150 to 200 g as a side dish. If you have kidney disease or are on a low-potassium diet, consult your doctor or a nutritionist beforehand.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>In Ayurveda, some Dioscorea species are described as tubers (Kanda), such as Varahikand. They are considered sweet, heavy, and nourishing, said to provide strength and pacify Vata. For Kapha, they should be used sparingly and with warming spices.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM), the Chinese yam (Shan Yao) is a well-known remedy: sweet and neutral, it is said to strengthen the spleen, lungs, and kidneys. It is used dried in formulas and fresh in soups and congee \u2013 always cooked.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Raw:<\/strong> Always cook yams; raw they irritate the mouth and throat, and some varieties are poisonous.<\/li>\n<li><strong>Skin irritation:<\/strong> Wear gloves when peeling - oxalate crystals can cause itching and redness.<\/li>\n<li><strong>Kidneys:<\/strong> Yams are very high in potassium; in cases of kidney failure or a low-potassium diet, only consume after consultation.<\/li>\n<li><strong>Kidney stones:<\/strong> If you are prone to oxalate stones, do not eat large quantities of food every day.<\/li>\n<li><strong>Hormone creams:<\/strong> \u201eWild Yam\u201c products are not a substitute for hormone therapy - consult a doctor about any symptoms.<\/li>\n<li><strong>Wild collection:<\/strong> Do not eat wild-growing Dioscorea species - some are highly poisonous.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/suesskartoffel-ipomoea-batatas\/\"><span class=\"art\">Archive<\/span><span class=\"n\">sweet potato<\/span><span class=\"d\">Often confused, not related.<\/span><\/a><a href=\"\/en\/wiki-archiv\/maniok-manihot-esculenta\/\"><span class=\"art\">Archive<\/span><span class=\"n\">manioc<\/span><span class=\"d\">The other tropical tuber.<\/span><\/a><a href=\"\/en\/wiki-archiv\/kartoffel-solanum-tuberosum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Potato<\/span><span class=\"d\">The native starch tuber.<\/span><\/a><a href=\"\/en\/wiki-archiv\/erdnuss-arachis-hypogaea\/\"><span class=\"art\">Archive<\/span><span class=\"n\">peanut<\/span><span class=\"d\">For the soup to go with the yam fufu.<\/span><\/a><a href=\"\/en\/wiki-archiv\/ingwer-zingiber-officinale\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Ginger<\/span><span class=\"d\">Seasoning for the mild porridge.<\/span><\/a><a href=\"\/en\/wiki-archiv\/kokosnuss-cocos-nucifera\/\"><span class=\"art\">Archive<\/span><span class=\"n\">coconut<\/span><span class=\"d\">For curry and ube desserts.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>Padhan B, Panda D. <em>Potential of neglected and underutilized yams (Dioscorea spp.) for improving nutritional security and health benefits.<\/em> Frontiers in Pharmacology 2020; 11:496.<\/li>\n<li>Komesaroff PA et al. <em>Effects of wild yam extract on menopausal symptoms, lipids and sex hormones in healthy menopausal women.<\/em> Climacteric 2001; 4(2): 144\u2013150.<\/li>\n<li>Library of Congress: <em>What is the difference between sweet potatoes and yams?<\/em> Everyday Mysteries.<\/li>\n<li>USDA FoodData Central: <em>Yam, raw<\/em>.<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Yams (Dioscorea spp.) Botanischer Name Dioscorea alata, D. rotundata u. a.Yamswurzelgew\u00e4chse (Dioscoreaceae) Verwendet wird Die Knollegesch\u00e4lt und gegart, als Mehl oder Brei Geschmack Mild, erdig, leicht s\u00fc\u00dffester und trockener als Kartoffel Herkunft Westafrika, S\u00fcdostasienin mehreren Regionen unabh\u00e4ngig kultiviert Bekannt f\u00fcr Die echte Yamswurzelkeine S\u00fc\u00dfkartoffel - und roh ungenie\u00dfbar Saison Ganzj\u00e4hrigfast ausschlie\u00dflich Import Auf dieser Seite<\/p>","protected":false},"author":1,"featured_media":10301,"parent":5278,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-10302","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10302","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/comments?post=10302"}],"version-history":[{"count":0,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10302\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/5278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media\/10301"}],"wp:attachment":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media?parent=10302"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}