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Eating “sweet potatoes” in summer?This statement might sound strange to friends from the north, as winter is the season for baked sweet potatoes (yams),but this “sweet potato” is not the same as the one you think.What southern friends refer to as sweet potato is actuallycool yam.In different regions of the south, it has many different local names, such asfan guo shǔ, di li, sha ge, etc.,and due to the many names, it is easier for people from different regions to have a“chicken talking to duck” situation when mentioning it.In fact, cool yam is not hard to identify. Its skin color is similar to that of potatoes, and it has a shape somewhat like a large water chestnut, being flat and round. Fresh cool yam still has roots covered in soil. Despite its unremarkable appearance,its nutritional value is very rich, and it is an excellent choice for a “refreshing fruit” in summer!
Highly hydrating, promotes bowel movement
Rich in Vitamin C
1
High water content, low calories
High-quality cool yam grown under favorable conditions reportedly has a water content of up to 90% . This water content can rival that of watermelon (most watermelons have a water content of around 90%).
As a type of leguminous plant (yes, you read that right, although cool yam’s name and appearance resemble those of potatoes and sweet potatoes, it is actually not related to tubers; it belongs to the legume family, and is a close relative of small yellow beans, green beans, and red beans), cool yam is very low in calories.
100 grams of cool yam contains only 56 kilocalories, which is 17% of that of dried green beans and 17.2% of that of dried red beans. Even when compared to fresh, high-water content edamame (immature soybeans), its calories are only 43% of that of edamame, making it an absolute low-calorie fresh bean.
2
High dietary fiber content, aids weight loss and digestion
Cool yam inherits the high dietary fiber advantage of the legume family, with up to 1 gram of dietary fiber per 100 grams of cool yam, which is comparable to the dietary fiber content of bananas, apples, and peaches, and 2.5 times that of watermelon. This means thateating cool yam can provide a strong sense of satiety, and for those looking to lose weight, it can completely replace part of the rice, noodles, and steamed buns in meals, at least it tastes much better than other “meal replacement foods”.
Moreover,cool yam contains rich soluble dietary fiber—oligofructose, which not only gives cool yam a sweet taste but also promotes the growth and reproduction of beneficial gut bacteria, slows down the absorption rate of fats and sugars in the intestines, and is very beneficial for improving gut health, promoting intestinal peristalsis, and assisting in regulating blood sugar and blood lipids.
It is evident that for those needing to lose weight, reduce calorie intake, or suffering from constipation, the juicy and refreshing cool yam is indeed a great choice!
3
High Vitamin C content, improves immunity
In addition to being sweet and refreshing, cool yam also has a relatively high Vitamin C content.Every 100 grams of cool yam contains 13 milligrams of Vitamin C, which is 30% higher than that of cherries, 4.3 times that of apples, 2.6 times that of pears, and 2.3 times that of watermelon.
In summer, people often experience a loss of appetite, which can lead to insufficient nutrient intake. If we can timely supplement Vitamin C through food, it can help improve immunity, as well as provide antioxidant effects, eliminate free radicals, and promote the healing of small skin wounds.
Eating cool yam
Things to note
First,do not eat too much cool yam at once.
Considering that the dietary fiber and oligofructose content in cool yam is not low, eating too much at once may lead to diarrhea due to excessive stimulation of intestinal peristalsis. This might also be the origin of the “cool” in cool yam’s name.
Second,do not touch the leaves, flowers, pods, and beans of cool yam.
Unlike other leguminous plants, the leaves, flowers, pods, and beans of cool yam are not only inedible but also toxic. The green stems and leaves, swaying light purple flowers, pods, and round seeds all contain a toxin called “fishtoxin”.
This toxin can block the body’s cells from utilizing oxygen, and if ingested in excess, it can lead to symptoms such as nausea, vomiting, difficulty breathing, cyanosis, low blood pressure, and even coma due to cellular hypoxia, with severe cases potentially leading to death.
However, the cool yam we usually see in the market only has the tuber part, so there is no risk of poisoning. Just remember not to touch it casually if you see cool yam in the wild.
Summer eating cool yam
Delicious ways to enjoy it
Cool yam has a very interesting texture; it is sweet and crunchy when eaten raw,like fruit,and is crispy when quickly stir-fried over high heat, while prolonged heating will turn it into a powdery texture. Therefore, there are many ways to eat cool yam.
The simplest way is, of course, to eat it raw. After peeling or scraping the skin, you can eat it directly, which is refreshing and filling, quite satisfying.
Secondly, you can treat cool yam like cucumbers or radishes, which can be eaten raw,cutting it into pieces or shreds to mix in salads, which is also very refreshing and delicious. In Southeast Asia and some regions of southern China, there are ways to mix cool yam with lemon juice or vinegar, and chili for a refreshing salad.
Third, cool yam can also be paired with other ingredients to make sweet soup.For example, it can be paired with egg flowers to make cool yam egg flower sweet soup, or with red dates, white fungus, lotus seeds, and green beans to make a refreshing sweet soup, or paired with other fruits like snow pears and lychees to make fruit drinks.
If you enjoy a soft, starchy, and glutinous texture like taro, you can also use cool yam in soups. Guangdong’scool yam peanut chicken foot soup is made by stewing cool yam with chicken feet. Besides chicken feet, stewing with duck meat, pork ribs, or pig trotters is also possible.
For those who like a crunchy texture, you can stir-fry cool yam.Stir-frying cool yam with meat is also a good method, as the refreshing sweetness of cool yam balances the greasiness of pork, and when paired with carrots and black fungus, the dish is colorful, fragrant, and flavorful, making it quite appetizing.
If you treat cool yam like radishes or water chestnuts,you can also try making pickles with cool yam.Just control the temperature and time well, and the fermented cool yam will be sweet and sour, with a lingering aftertaste, making it a great summer side dish to cool off.Friends from the north, come and try this magical food that southern people have been “hiding”!
END
Source: Science Popularization China
The cover image was generated by WeChat AI
