'Suran or jimikand' is a must-have for adults over 40: Benefits for your blood sugar, digestion, and BP

For individuals over 40 managing conditions like diabetes or hypertension, diet plays a crucial role in maintaining overall health. Nutritionist Leena Mahajan emphasises that including yams , also called suran or jimikand, in daily meals can support blood sugar control , aid digestion , boost heart health , and improve skin quality through antioxidants. This humble tuber is nutrient-dense, versatile, and easy to incorporate into meals. Regular consumption can help address age-related metabolic changes, making it an ideal superfood for adults looking to enhance their wellness naturally and enjoyably.



Why adults over 40 should include yams in their diet
In a recent Instagram post, nutritionist Leena Mahajan shared that yams are a “must-have” for individuals above 40, particularly those dealing with diabetes or high blood pressure. She highlighted that this desi tuber can:

• Help balance blood sugar naturally
• Support cardiovascular health due to its potassium content
• Promote digestion and weight management thanks to high fibre
• Enhance skin glow and immunity through antioxidants

Mahajan also suggested simple recipes, like yam kebabs, that make it easy to enjoy this superfood while reaping its health benefits.

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Key health benefits of yams
1. Blood sugar regulation

The complex carbohydrates and soluble fibre in yams slow down digestion and the absorption of sugar into the bloodstream, preventing sudden spikes in glucose levels. Regular consumption may also improve insulin sensitivity, making it a helpful dietary strategy for long-term diabetes management.


2. Heart health support

Yams are rich in potassium and low in sodium, which helps maintain healthy blood pressure levels. Additionally, their antioxidant content reduces oxidative stress in blood vessels, supporting overall cardiovascular function and lowering the risk of heart disease.


3. Digestive benefits

Beyond promoting regular bowel movements, the fibre in yams acts as a prebiotic, nourishing beneficial gut bacteria. This improves nutrient absorption, reduces constipation, and supports a healthy gut microbiome, which is linked to immunity and mental well-being.


4. Antioxidant properties

Yams contain vitamin C, carotenoids, and polyphenols that combat free radicals, reducing inflammation and slowing cellular ageing. These antioxidants support skin elasticity, promote a healthy complexion, and enhance immune defence against infections.


5. Nutrient-rich

In addition to manganese, copper, and vitamin C, yams provide small amounts of B vitamins, magnesium, and iron, all of which contribute to energy production, red blood cell formation, and maintaining strong bones and metabolic health.



How to include yams in your diet

• Yam kebabs: Boiled diced yams mixed with oats flour, herbs, spices, and lightly pan-fried.
• Roasted or steamed: Simple roasting or steaming preserves nutrients and makes a healthy side dish.
• Soups and curries: Add diced yams to soups or curries for natural sweetness and fibre.
• Smoothies: Blend cooked yams with milk or coconut milk for a nutritious breakfast option.

For adults over 40, especially those managing diabetes or hypertension, yams are a versatile superfood that supports blood sugar control, heart health, digestion, and skin vitality. Nutritionist Leena Mahajan’s post highlights the practicality and benefits of including this humble tuber in everyday meals. By making simple recipes like yam kebabs a part of your diet, you can enjoy delicious food while taking proactive steps for better health and wellness.



Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.



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