Can Chinese yam be used for weight loss?
Aug 05, 2025
Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Huai Shan usually refers to Chinese yam (Dioscorea opposita). In general, Chinese yam can assist in weight loss. However, as a supportive food for weight reduction, it should not be relied upon solely to achieve weight loss goals; it must be combined with appropriate exercise. When consuming Chinese yam, attention should be paid to cooking methods. It is recommended to choose light preparations such as steaming or boiling, and avoid frying or adding excessive sugar and oil, to prevent additional caloric intake.
Chinese yam usually refers to Dioscorea opposita. Under normal circumstances, Chinese yam can assist with weight loss. The detailed explanation is as follows:
Chinese yam has a low caloric content, containing only about 57 kcal per 100 grams, and its fat content is minimal, making it suitable for controlling total calorie intake during weight loss. At the same time, it is rich in dietary fiber, which can absorb water and expand in the intestines, increasing satiety and thereby reducing the desire to consume other high-calorie, high-fat foods, helping to control overall food intake. Additionally, the mucilaginous protein contained in Chinese yam not only provides certain nutritional support to the body but also slows down the digestion process, resulting in a more stable rise in blood sugar levels. This helps prevent intense hunger caused by significant blood sugar fluctuations, indirectly supporting the implementation of weight loss plans.
While Chinese yam can serve as a food to assist weight loss, achieving weight loss goals cannot rely solely on it; it should also be combined with appropriate exercise. When consuming Chinese yam, attention should be paid to cooking methods, preferably steaming or boiling, avoiding frying or adding excessive sugar and oil, which could increase additional calorie intake. Furthermore, Chinese yam contains a certain amount of starch; excessive consumption may still lead to excessive calorie intake. It is recommended to limit each serving to about 100-150 grams and include it in the total daily carbohydrate intake.
