Who hasn’t had an awkward moment after eating yam? The stomach feels bloated and the desire to pass gas increases dramatically. This phenomenon, which often makes people reluctant to consume yam, has an interesting scientific explanation.
Annisa Rizkiriani, S.Gz, M.Si, a lecturer in nutrition at IPB University, confirmed that after consuming yam, some people will experience increased gas production (flatulence). This is due to the complex carbohydrate and soluble fiber content in yam, especially oligosaccharides such as raffinose and stakiose.
“These oligosaccharides cannot be digested by enzymes in the upper gastrointestinal tract, so they are fermented by colon bacteria. This fermentation process produces gases such as hydrogen, methane and carbon dioxide,” she explains.
High Nutritional Content of Sweet Potatoes
Although it causes side effects in the form of gas, yam, especially sweet potatoes (Ipomoea batatas) have a fairly high nutritional content. These include complex carbohydrates (mainly starch), dietary fiber (about 3 grams/100 grams), vitamin A (especially beta-carotene in orange sweet potatoes), vitamin C, potassium, vitamin B6, antioxidants (flavonoids, phenolics), and a little protein (1-2 grams/100 grams).
“Yam has many health benefits such as maintaining digestive health due to its fiber content and increasing the body’s immunity thanks to its beta-carotene and vitamin C content,” said Annisa.
Another benefit is that the potassium content in yam can lower blood pressure. Yam with a medium to low glycemic index can control blood sugar levels. In addition, yam is also a natural antioxidant and anti-inflammatory.
Who is Recommended to Consume Yam
According to Annisa, Chairperson of the Industrial Management of Service, Food and Nutrition Study Program of IPB University Vocational School, yam is very good for consumption by people with constipation (constipation) due to their high food fiber content.
In addition, yam is good for people with hypertension because the potassium helps lower blood pressure. For people with type 2 diabetes mellitus, especially if they choose sweet potatoes with a low glycemic index in controlled portions, yam can be a safe choice.
“Yam also helps people with low immunity thanks to vitamins A and C, which strengthen the immune system. Its antioxidant content is also suitable for those at risk of chronic diseases, such as cancer and heart disease,” Annisa explains.
Groups that Should Limit Consumption
However, Annisa reminds that there are several groups that should reduce their consumption of yam. First, people with kidney disorders, especially if their potassium excretion function is impaired. Second, people with irritable bowel syndrome because oligosaccharides in yam can trigger gas, bloating, or diarrhea.
“Third, people with very uncontrolled blood sugar levels. Fourth, people with oxalate kidney stones because some types of yam are high in oxalates which can worsen the condition,” she concluded. (dh) (IAAS/KQA)
