Food
Yams belong to the family of starchy vegetables, along with potatoes, sweet potatoes, taro, yucca and other root vegetables. Ube yams have the distinction of having of a purple or lavender color. In the Philippines, the natural sweetness of the ube yam is often used in desserts such as cakes, pastries and ice cream. Also called purple yam, the ube yam appears in cuisines around the world. The nutrition profile of an ube yam is similar to that of a regular yam.
Calories
Yams have an average 158 calories per cup. Most of the calories in yams and other starchy vegetables come from their carbohydrates, more precisely in the form of starches. A 1-cup serving of ube yams contains 37 grams of carbohydrates, of which 5.3 grams are fiber, 0.7 gram is sugar and the remaining 31 grams are starches. Ube yams contain very little protein, about 2 grams per cup, and almost no fat. Using ube yams to prepare desserts increases their calorie content because of the added sugar and fat. Consume your yams baked, boiled or mashed to benefit from their nutrients without unnecessary calories.
Vitamins
A single cup of cooked ube yams gives you 18 to 24 percent of your daily vitamin A requirements in addition to providing you with 18 to 22 percent of your daily vitamin C. Both of these important vitamins have antioxidant activities that can help your body age more gracefully and prevent diseases.
Minerals
Each cup of ube yams contains almost 20 percent of your daily needs for potassium, an important nutrient that can help control and maintain your blood pressure within the normal range. If you exercise on a regular basis, replenishing electrolytes such as potassium, which are lost through sweat after working out, can help you feel and perform better next time. The nutritional profile of yams makes them an excellent post-workout snack, especially if accompanied with some protein and plenty of fluids.
Protein
The protein content and quality of roots and tubers is lower than other
Calories
Yams have an average 158 calories per cup. Most of the calories in yams and other starchy vegetables come from their carbohydrates, more precisely in the form of starches. A 1-cup serving of ube yams contains 37 grams of carbohydrates, of which 5.3 grams are fiber, 0.7 gram is sugar and the remaining 31 grams are starches. Ube yams contain very little protein, about 2 grams per cup, and almost no fat. Using ube yams to prepare desserts increases their calorie content because of the added sugar and fat. Consume your yams baked, boiled or mashed to benefit from their nutrients without unnecessary calories.
Vitamins
A single cup of cooked ube yams gives you 18 to 24 percent of your daily vitamin A requirements in addition to providing you with 18 to 22 percent of your daily vitamin C. Both of these important vitamins have antioxidant activities that can help your body age more gracefully and prevent diseases.
Minerals
Each cup of ube yams contains almost 20 percent of your daily needs for potassium, an important nutrient that can help control and maintain your blood pressure within the normal range. If you exercise on a regular basis, replenishing electrolytes such as potassium, which are lost through sweat after working out, can help you feel and perform better next time. The nutritional profile of yams makes them an excellent post-workout snack, especially if accompanied with some protein and plenty of fluids.
Protein
The protein content and quality of roots and tubers is lower than other