Wild yam (Dioscorea villosa) — a perennial plant from the Dioscoreaceae family, predominantly found in North America.
Its tubers, with a soft sweet taste, have traditionally been used by indigenous peoples as food and medicine. They contain saponins, alkaloids, and phytoestrogens, which have anti-inflammatory properties and can help maintain hormonal balance.
Health Benefits
- support for hormonal balance, including in women during menopause;
- anti-inflammatory effects, beneficial for chronic conditions;
- antioxidants that reduce oxidative stress;
- a source of vitamin C, vitamin B6, potassium, and magnesium for the immune, cardiovascular, and neuromuscular systems.
Nutritional Value (100 g)
- calories — 118 kcal;
- proteins — 1.5 g;
- fats — 0.2 g;
- carbohydrates — 27.9 g.
The glycemic index of wild yam is lower than that of potatoes, but due to its carbohydrate content, it should be limited in strict low-carb diets.
On a Keto Diet
Wild yam can be included in a keto menu in small portions (50–100 g), considering the daily carbohydrate limit.
It is best combined with foods rich in fats (butter or olive oil, avocado) to balance macronutrients.
It is advisable to use cooking methods without added sugars and starchy sauces — baking, steaming, or light frying.
