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Are Yams Keto Friendly?

One food you may want to avoid while following the keto diet is yams. Contrary to popular belief, yams are not keto-friendly because they’re very high in carbs. A single yam can contain up to 37 grams of carbs, which is more than most people need in an entire day.

are yams keto friendly

Why Yams Are Not Keto Friendly?

When following the keto diet, it is important to stick to foods that are low in carbohydrates and high in fat. Unfortunately, yams are not keto-friendly. Here are three reasons why:

Technically a Carbohydrate

Many people on the ketogenic diet mistakenly believe that yams are a keto-friendly vegetable. However, yams are actually a type of carbohydrate and not a vegetable. This means that they are not allowed on the keto diet.

Higher in Starch and Sugar

If you are following the ketogenic diet, you will want to avoid yams. Yams are higher in starch and sugar than other vegetables, making them not keto friendly. While they may be a good source of fiber and vitamin C, they are not as nutrient-rich as other vegetables.

Contain a Significant Amount of Dietary Fiber

Foods that are high in dietary fiber are generally harder to digest than foods that are low in fiber. This is because fiber helps move food through our digestive system more slowly.

Yams are a good source of dietary fiber. In fact, they contain a significant amount of dietary fiber—more than most other vegetables. This means that yams are harder to digest than other vegetables. For this reason, it is important to eat them in moderation, especially if you are trying to lose weight.

Yams vs Sweet Potatoes

The two vegetables are not keto-friendly because they are high in carbohydrates. The keto diet is a low-carbohydrate diet, so eating foods that are high in carbs will prevent you from reaching ketosis, a state in which your body uses fat for energy instead of carbohydrates. Yams and sweet potatoes are also high in sugar, which can also prevent you from reaching ketosis.

Yams Nutrition Facts

When it comes to nutrition, yams are a powerhouse. A medium-sized yam contains about 120 calories, 2 grams of protein, 27 grams of carbohydrates, 4 grams of dietary fiber, and 0 grams of fat. They also provide vitamins C and B6, potassium, and magnesium.

Yams are an excellent source of beta-carotene and other antioxidants. In fact, they contain more beta-carotene than carrots. Beta-carotene is a powerful antioxidant that helps protect cells from damage.

Best Tuber Alternatives for Yams

When most people hear the word “yam,” they think of the orange-fleshed sweet potato. However, there are many other tuber vegetables that can be used in place of yams for keto diet. Here are six alternatives to yams:

Daikon Radish

Daikon radish is a versatile vegetable that can be used as a substitute for yams in keto recipes. Daikon is low in carbs and has a slightly sweet flavor, making it a good choice for keto recipes. It can be roasted, boiled, or mashed like yams.

Celery Root

Celery root is a low-carbohydrate vegetable that can be used as an alternative to yams on the ketogenic diet. Celery root is high in fiber and contains only 2.7 grams of net carbs per cup. It is also a good source of potassium, vitamin C, and B vitamins. Celery root can be boiled, mashed, or roasted and makes a delicious side dish for any meal.

Red Radishes

The next time you’re looking for a tuber to roast, consider red radishes as an option. Red radishes are keto-friendly, low in carbs, and have a slightly sweet flavor that makes them a delicious alternative to yams. Radishes are also a good source of vitamin C, potassium, and fiber. They’re available year-round and can be found at most grocery stores.


If you are looking for a keto-friendly tuber vegetable to replace yams in your recipes, turnips may be a good option. One cup of cooked, mashed yams contains about 27 grams of carbohydrate, while one cup of cooked, mashed turnips contains only 8 grams of carbohydrate. Additionally, turnips are lower in calories and higher in fiber than yams.


Rutabaga is a root vegetable that is often mistaken for a yam. Rutabaga can be a great low-carbohydrate, keto-friendly alternative to yams. Rutabaga is high in fiber and contains vitamin C, potassium, and magnesium. Rutabaga also has a slightly sweet flavor that makes it a great addition to savory dishes.


Carrots are a great substitution for yams on the keto diet. They are low in carbs and high in fiber, making them a perfect fit for a keto meal. Carrots also have a sweet flavor that is similar to yams, making them a good choice for those who are looking for a keto-friendly replacement.


In conclusion, yams are not keto friendly and should not be consumed on a ketogenic diet. They are high in carbohydrates and sugar, which can knock you out of ketosis and prevent you from reaching your weight loss goals. Instead, opt for lower-carbohydrate vegetables like the one we suggested in the article.

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