Elephant foot yam, also known as “suran” or “cush-cush”, is a root vegetable that is native to Africa and Asia and is a staple food in many tropical countries. While it is known for its unique texture and flavor, it’s also gaining attention for its potential impact on weight loss. But is elephant foot yam really good for weight loss? Let’s dive into the research and see what we can find.
First of all, it’s important to understand the basics of weight loss. The most simple explanation is that you need to burn more calories than you consume in order to lose weight. This means that any food that helps you to feel full and satisfied for longer can be a good addition to your weight loss diet. And that’s where elephant foot yam comes in.
One of the key nutritional benefits of elephant foot yam is its high fiber content. A 100 gram serving of elephant foot yam contains about 2.6 grams of dietary fiber. Fiber is essential for maintaining a healthy digestive system and can also help you to feel full and satisfied for longer. This can prevent overeating and snacking, which can lead to weight gain. So, by incorporating elephant foot yam into your diet, you may find that you’re able to better control your portions and avoid overindulging in unhealthy, high-calorie foods.
Another way that elephant foot yam can contribute to weight loss is through its low calorie content. A 100 gram serving of elephant foot yam contains just 82 calories, making it a low-calorie food option that can fit into any weight loss diet. By replacing higher-calorie foods with elephant foot yam, you can reduce your overall calorie intake and promote weight loss. (See Elephant Foot Yam Nutrition Value)
It’s also worth mentioning that elephant foot yam is a low-fat food, which is important for weight loss as well. Fat is more calorie-dense than carbohydrates or protein, which means that if you eat more fat, you’ll take in more calories overall. So, if you’re trying to lose weight, cutting back on fat can be helpful. And, because elephant foot yam is low in fat, it’s a great option for anyone trying to lose weight.
Another factor that makes elephant foot yam a great food for weight loss is its low glycemic index. The glycemic index (GI) is a measure of how quickly a food raises your blood sugar levels. Foods with a high GI are quickly converted into sugar in your body, which can cause a rapid spike in blood sugar. And, if your blood sugar spikes and then crashes, you’ll feel tired, hungry, and more likely to snack. But, if you eat foods with a low GI, your blood sugar will rise slowly and stay stable for longer, which can help you avoid cravings and keep your energy levels up. So, because elephant foot yam has a low GI, it can be a great food to include in your diet if you’re trying to lose weight.
But there’s more to weight loss than just reducing your calorie intake. You also need to make sure that you’re consuming enough of the right nutrients to keep your body healthy and functioning properly. And that’s where elephant foot yam shines again. Elephant foot yam is a good source of carbohydrates, which provide energy to the body. It’s also a good source of plant-based protein, which is essential for the growth and repair of body tissues. By incorporating these important nutrients into your diet, you can ensure that your body has what it needs to support weight loss and maintain overall health. (Learn more at Suran Vegetable Benefits)
In addition to these benefits, elephant foot yam is also a good source of minerals such as potassium, calcium, and iron. A 100 gram serving of elephant foot yam contains about 285 mg of potassium, 11 mg of calcium, and 1.5 mg of iron. These minerals are essential for maintaining a healthy heart, strong bones, and healthy red blood cells. By incorporating elephant foot yam into your diet, you can ensure that your body is getting all of the nutrients it needs to support weight loss and overall health. (Learn more at Suran Vegetable Nutrition)
So, what does the research say about elephant foot yam and weight loss? Unfortunately, there have not been many studies specifically on elephant foot yam and weight loss. However, the existing research does suggest that foods high in fiber and low in calories, like elephant foot yam, can help with weight loss. For example, a study published in the International Journal of Obesity found that increasing fiber intake was associated with a reduction in body weight and waist circumference. Another study published in the American Journal of Clinical Nutrition found that increasing fiber intake was associated with a reduction in calorie intake and body weight.
It’s important to note that while elephant foot yam can be a valuable addition to a weight loss diet, it’s not a magic bullet. In order to achieve sustainable weight loss, you need to adopt a comprehensive approach that includes a healthy diet, regular physical activity, and a healthy lifestyle including getting enough sleep.
So, if you’re looking for a nutritious and delicious food that can help you lose weight, elephant foot yam is definitely worth considering. It’s low in fat, high in fiber, and has a low GI, which can help you feel full and satisfied. Just remember, as with any food, it’s important to consume it in moderation, as overconsumption of elephant foot yam can lead to health problems. (See Elephant Foot Yam Side Effects)
In summary, if you’re trying to lose weight, incorporating elephant foot yam into your diet can be a great way to help you reach your goals. It’s a nutritious and delicious food that’s low in fat, high in fiber, and has a low glycemic index.
Just be sure to eat it in moderation and in combination with a balanced diet and regular exercise. With a little effort and some smart food choices, you can achieve your weight loss goals and feel your best!
Lance has been passionate about the plant-based diet and we have been following a whole food plant-based diet for over 5 years. We focus on health, natural healing, weight management, animal rights, and the health of the planet and environment by focusing on whole plant-based foods and sustainable practices.
Learn more at the About Me page and follow on social media at the links below.