Calories and Nutrition in Vibrant Garnet Yam Sweet Potatoes

Understanding Calories in Garnet Yam

With its brilliant purple-red skin and vibrant orange flesh, garnet yam stands out from the crowd. This sweet potato variety is an eye-catching addition to any dish. But besides being beautiful, it's also nutritious.

Garnet yam is low in fat and high in vitamins, minerals and fiber. It has a mildly sweet flavor that lends itself well to both savory and sweet preparations. Whether baked, mashed, roasted or fried, garnet yam is a tasty way to add healthy calories to your diet.

Calorie Count of Garnet Yam

One medium garnet yam (around 114 grams) contains:

• Calories: 116
• Carbohydrates: 27 grams
• Protein: 2 grams
• Fat: 0 grams
• Fiber: 3 grams

This calorie count is similar to other sweet potato varieties. Garnet yam ranks as a high carb, medium calorie vegetable. Its calorie density is comparable to potatoes.

Macronutrients in Garnet Yam

Let's look closer at the macronutrients - carbs, protein and fat - in garnet yam:

Carbohydrates

Garnet yam is an excellent source of complex carbohydrates. A medium yam gives you 27 grams of carbs, or 9% of the daily value. Its carbs include natural sugars and starch.

The natural sugars add sweetness, while the starch provides sustained energy. Garnet yam has a low glycemic index, so its carbs are absorbed slowly to prevent spikes in blood sugar.

Protein

There are 2 grams of protein in a medium garnet yam, coming to 4% of the daily recommended value. The protein is complete, meaning it provides all essential amino acids.

While not a significant source, the protein contributes to garnet yam's nutritional value. It also makes this tuber more filling than eating carbs alone.

Fat

Garnet yam contains virtually no fat, with 0 grams per medium yam. This makes it an ideal low-fat addition to any meal plan.

Vitamins and Minerals

Here are some of the vitamins and minerals found in one medium garnet yam:

• Vitamin A - 138% DV
• Vitamin C - 24% DV
• Potassium - 12% DV
• Manganese - 12% DV
• Vitamin B6 - 10% DV
• Niacin - 5% DV

Garnet yam is packed with vitamin A from beta carotene. It also provides a variety of other vitamins and minerals important for health.

Micronutrients in Garnet Yam

In addition to vitamins and minerals, garnet yam contains beneficial plant compounds like:

• Anthocyanins - antioxidants giving garnet yam its color
• Carotenoids - antioxidants like beta carotene converted to vitamin A
• Chlorogenic acid - an antioxidant and anti-inflammatory

These micronutrients act as antioxidants in the body to neutralize harmful free radicals and reduce inflammation.

Benefits of Garnet Yam Nutrition

The unique nutritional profile of garnet yam provides some great health benefits. Here are a few of them:

Boosts Immunity

With abundant vitamin A and C, garnet yam supports a healthy immune system. Vitamin A strengthens mucous membranes, while vitamin C stimulates production of white blood cells to fight infection.

Supports Vision

All that vitamin A also keeps your eyes healthy and vision strong. It prevents night blindness and reduces risk of age-related macular degeneration.

Strengthens Bones

The manganese in garnet yam aids bone formation. It works with calcium, vitamin D and other nutrients to build and maintain strong bones over time.

Regulates Blood Sugar

The fiber and complex carbs in garnet yam help regulate insulin and blood sugar. This makes it a smart carb choice even for diabetics and prediabetics.

Lowers Blood Pressure

With good amounts of potassium and vitamin B6, garnet yam can help regulate blood pressure. Potassium balances sodium while B6 helps the body synthesize nitric oxide to dilate blood vessels.

Supports Heart Health

The combination of fiber, potassium, vitamin C and choline in garnet yams promotes a healthy heart. Together they reduce inflammation, bad cholesterol and risk of stroke.

Aids Digestion

The fiber in garnet yams keeps digestion regular. It adds bulk to stool and feeds the healthy bacteria in your gut microbiome. This improves gut health and nutrient absorption.

Tips for Adding Garnet Yam to Your Diet

Here are some simple ways to enjoy garnet yams and their nutritional benefits:

Baking

Baked whole in its skin, garnet yam becomes soft and creamy. Enjoy it split open and topped with butter, cinnamon, toasted nuts or maple syrup.

Mashing

Peel, boil and mash garnet yams with milk, butter, spices and a dash of brown sugar for a sweet twist on mashed potatoes.

Roasting

Chopped garnet yam roasted at 400F becomes caramelized and delicious. Toss it in olive oil and seasonings for a simple side dish.

Frying

Cut garnet yam into wedges, strips or cubes, coat in a light batter and fry or air fry for guilt-free fries and chips.

Soup

Add diced garnet yam to soups like potato soup, lentil soup or vegetable chili to add nutrition, color and thickness.

Salads

Thin slices or cubes of garnet yam pair well with leafy greens, cheese, nuts, chickpeas and light vinaigrette dressing.

Smoothies

Blend cooked garnet yam with banana, yogurt, cocoa powder, peanut butter and milk for a filling, energizing smoothie.

Healthy Garnet Yam Recipes

Here are a couple nutritious recipes using garnet yams:

Garnet Yam Hash

Ingredients:

• 2 cups diced garnet yams
• 1 bell pepper, chopped
• 1 onion, chopped
• 2 cups baby spinach
• 3 eggs, beaten
• 1 Tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat oil in a skillet over medium heat.
2. Add garnet yam, bell pepper and onion. Cook 5 minutes until starting to brown.
3. Stir in spinach and cook until wilted, about 2 minutes.
4. Pour in beaten eggs. Scramble together with vegetables until eggs are fully cooked.
5. Season with salt and pepper. Enjoy!

Garnet Yam Fries</h

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.