What is pounded yam?
Pounded yam is a swallow (starch) made from yam that is commonly eaten in West Africa. It is native to Nigerian ethnic groups and is similar to mashed potatoes in texture but heavier and starchier.
It is commonly eaten with soups and stews and is viewed as a comfort meal in many homes.
Pounded yam nutrition facts per 100g (pounded yam flour)
100g of pounded yam flour contains roughly:
- 376 calories
- 82g carbs
- 3g protein
- 4g fat
What does 100 calories of pounded yam look like?
Health benefits of pounded yam
Pounded yam is a great source of vitamins, minerals and fibre. Here are some of the many health benefits of this beloved food:
-
Rich in antioxidants
Yam is rich in antioxidants to protect our bodies against free radicals that cause diseases such as cancers.
2. Reduce inflammation
It’s antioxidant-rich nature makes it a perfect food to potentially help reduce inflammation in relation to diseases such as stomach ulcers or irritable bowel syndrome.
3. Improve blood sugar
Yam is rich in fibre and as is a resistant starch which helps to improve blood sugar levels and insulin sensitivity.
4. Improve heart health
Yam is low in fat and rich in fibre. This means that it is a good candidate to reduce high blood pressure.
5. Improve digestion
Yam is rich in fibre which helps to break down food and increase the number of “good” gut bacteria to ease digestion.
6. Weight loss
Yam is rich in fibre which helps to improve satiety (fullness), curb appetites and improve weight loss. So if this is your goal, add some yam into your diet but of course, in controlled portions.
7. Improve fertility?
Cultures in countries such as Nigeria perceive yam as a catalyst for improved fertility among women. Research has also recently shown that yams may have an ovulation stimulation effect which helps to boost fertility.
How to make pounded yam
To make pounded yam from scratch, peel yam and boil in salt water until soft. Add to a food processor and pulse 2-3 times or add to a mortar and pound with a pestle until soft. Add a couple of tablespoons of water to the food processor of mortar if needed. When pounded, shape into balls to serve.
How to eat pounded yam
Pounded yam is typically eaten by pinching a peace from the main ball, rounding in the hands to make a small ball and dipping in the soup or stew, serving as a “spoon”. Many people swallow without chewing but depending on the texture, you probably would have to do some chewing.
