Yams are grown all over Africa. Nigeria is the world’s most prolific producer, as it exports to 70% of the world market.
This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese.
Yam, as discovered by dietitians has a high Glycemic Index (GI) which increases blood sugar level just like rice. This can be disadvantageous to people, especially diabetic patients. This is why experts advise that when consuming such foods, it should be complemented with foods that have low GI like vegetables or beans in a ratio of 1:2.
However, it has been discovered that the high GI in yam can be checked by cooking the yam without peeling off the skin. This is because the skin of yam has soluble fibre that absorbs sugar inside the yam and also contains proteins and vitamin B Complex.
Experts also testify to the fact that water soluble vitamins like vitamin C, B and minerals are significantly reduced if you peel the yam before boiling.
Also, peeling before boiling reduces the texture of the yam because the peel provides a barrier that prevents over absorption of Water.
The skin therefore is best peeled off before consumption when the yam is sufficiently cooked.