Part of the allure with Chinese herbal remedies is the fascinating names allotted to the material. Take Chinese yams (shan yao 山药), for instance. This translates literally to the much-more-intriguing “mountain medicine.” It might conjure up images of a wise, old healer making his way through a picturesque landscape in search of precious plant material; and that wouldn’t be far off.
Though widely cultivated now, Chinese yams are the fleshy rhizomes of a long and twining, perennial vine, native to the Chinese mountains. While its soothing, tonic properties make it a versatile medicine, Chinese yam’s mild flavor and productive nature make it a valuable food source as well; so this is one of many medicinal herbs that can be incorporated into the diet for maintaining health.
I yam what I yam
If cylindrical-shaped, white-fleshed, and rough-skinned don’t fit your perception of a yam, perhaps you are conflating yams with sweet potatoes. The two tubers belong to different families and have different characteristics, yet here in the US, sweet potatoes are very commonly called yams. Why? I will get right to the root it:
Sweet potatoes (Ipomoea batatas) have been cultivated for thousands of years in the Americas, but our early sweet potatoes had pale flesh. Yams, (genus Dioscorea) have long been cultivated in West Africa. In the 1600s, enslaved Africans found our sweet potatoes to be similar in appearance, flavor and texture to the African “nyami,” and the name “yam” was introduced.
To cement the misnomer, the term “yam” was specifically applied to the orange-fleshed sweet potato when it was introduced in the 1930s, as a way to distinguish it from the typical, pale-fleshed variety. In fact, there are hundreds of varieties of sweet potatoes, and hundreds of species of yams, but most Americans have never tasted a yam.
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So what is the difference? Most yams are more neutral in flavor, they can grow to be quite large (up to 100 lbs!), the texture is starchy and dry, and they have a rough skin that must be removed.
With Chinese yams, the difference is even greater. Even though they belong to the same genus as other yams, Chinese yams are rhizomes rather than tubers, which gives them their unique cylindrical shape. Plus, they have a crisp, juicy texture (similar to jicama, if you’re familiar with that) and a distinct sliminess (similar to okra). Unlike other yams they can be eaten raw — or cooked in a variety of dishes; but for medicinal use, they are usually sold as dried slices.
Shan yao in traditional Chinese medicine
The medicinal use of shan yao dates back to the beginning of Chinese herbal medicine, with its therapeutic properties documented in the ancient text Shennong Ben Cao Jing (Divine Farmer’s Classic of Materia Medica).
According to traditional Chinese medicine (TCM), shan yao is beneficial to the kidney, lung and spleen meridians, which play an integral part in maintaining homeostasis and energy (qi) flow within the body. Shan yao is considered an adaptogen, as it promotes resilience in handling external stress and pressure.
Classified as a “qi-tonifying herb” shan yao is an ingredient in some 300 herbal prescriptions. It is often included in treatments for ailments like asthma, cough, diabetes, emaciation, dizziness, eczema, hot flashes, indigestion, inflammation of the intestine, loss of appetite, ulcers in the mouth and weakness in the knees.
Medicinal properties of Chinese yam
Besides providing important vitamins (C, B6 and B9) and minerals (calcium, iron, manganese and potassium), studies have shown that Chinese yam contains a long list of bioactive compounds with important functions in the body:
Potential benefits
Between TCM and modern science, Chinese yam seems to be beneficial to most bodily functions in some way, including:
Chinese Yam’s rich polysaccharide content stimulates the activity of immune cells which, with the help of powerful antioxidants, promote a healthy immune system to protect from infections and illness
Chinese yam’s high fiber content and mucilaginous properties make it a great digestive aid, nourishing beneficial bacteria, relaxing and soothing the gut, promoting regular bowel movements, and absorbing toxins on the way out.
A reduction in cholesterol (due to diosgenin inhibiting its synthesis in the liver) reduces the risk of heart disease, while potassium present in Chinese yam helps maintain healthy blood pressure levels.
Part of Chinese yam’s role in supporting kidney function is to regulate the production of stress hormones by the adrenal glands. In this way it helps reduce anxiety, promote relaxation and enhance mental clarity.
Chinese yam’s high fiber content promotes a gradual release of glucose, stabilizing blood sugar levels; and its complex carbohydrates offer a steady source of energy to promote a balanced metabolism. Together, they reduce the risk of type 2 diabetes.
Chinese yam’s soothing, moisturizing, and anti-inflammatory properties can alleviate respiratory conditions and improve respiratory function. Research continues to verify further benefits like anti-cancer properties, bone health and skin health.
If you are looking to treat a serious illness, please remember that you should never self-prescribe TCM ingredients. They are almost always prescribed as part of a formula containing several ingredients that act together. Consult a professional TCM practitioner to guide you.
If you’re relatively healthy in the first place, Chinese yam can be a delicious and nutritious addition to almost any diet.
Adding Chinese yam to your diet
In China, shan yao is a staple ingredient in many dishes. Its mild flavor and pleasing texture make it a versatile vegetable suitable for savory soups, stews, and stir-fries as well as sweet porridges, cakes and other desserts.
If you have a local Asian grocery, you should be able to find Chinese yam. Look for firm, unblemished roots, and use them within a week. Some individuals are sensitive to the mucilaginous interior, so you may want to use gloves in handling the raw root. Peel off the skin before using, and place in water directly after slicing to prevent oxidation and discoloration.
Steamed Chinese yams will keep their own mild flavor and retain many nutrients. Steam just until tender (around 20 minutes) and enjoy as a side, or use in other dishes like salads or desserts.
Roasted Chinese yams have a caramelized sweetness and pair well with other roasting vegetables. Roast at 400°F (200°C) for 30 minutes, or until golden brown. Flip the pieces half-way through baking.
Stir-fried Chinese yam keeps some of its crisp texture and absorbs seasonings readily. Slice it thin and cook with other vegetables and proteins for a complete and satisfying meal. In a hot wok with a little oil it takes only a few minutes to cook..
Simmered, Chinese yam adds to the thickness and nutrition of a soup without overwhelming the flavor. A classic healing soup is made with chicken, Chinese yam, carrot, angelica, goji berries, and ginger.
Cooked with grains, Chinese yams enhance the texture, flavor and nutrition of a breakfast porridge. Cook with rice, oats or other grains at a ratio of 1:5 volume yams to grains.
Mashed Chinese yams can be sweetened and served warm or chilled as a wholesome dessert. Steam or roast them first, then add the sweetener of your choice. You could also add the mashed yams to baked goods for added nutrition.
Grated Chinese yam is used in the savory Japanese pancake, okonomiyaki, and as a topping for noodles or rice.
Dried Chinese yam slices should be soaked in water for 30 minutes to rehydrate and remove any chemicals used in processing; after which they can be used in soups.
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