✪ Key Takeaway: Yams are safe for hypothyroidism and provide beneficial nutrients, but they will not directly improve thyroid function.
Introduction
You walk through the produce section and spot those brown, rough-skinned yams sitting there.
Someone told you yams might help your sluggish thyroid, but you are not sure if that is true or just another internet myth.
Hi, I am Abdur, your nutrition coach, and today I am going to explain exactly what yams do for hypothyroidism and whether you should include them in your diet.
What Are Yams and How Do They Differ From Sweet Potatoes?
Most people confuse yams with sweet potatoes, but they are completely different vegetables.
True yams belong to the Dioscorea family and have rough, bark-like skin with white, purple, or reddish flesh inside.
Sweet potatoes belong to the morning glory family and have smooth skin with orange, white, or purple flesh.
In the United States, what you see labeled as yams in grocery stores are usually sweet potatoes, not true yams.
True yams are starchy, dry, and less sweet compared to the moist, sweet flesh of sweet potatoes.
This confusion matters because the nutritional profiles of these two vegetables are different.
For this article, I will discuss true yams and their relationship with hypothyroidism, not sweet potatoes.
✪ Fact: True yams are native to Africa and Asia and are rarely found in regular American supermarkets.
Do Yams Contain Goitrogens That Harm Thyroid Function?
One major concern people have is whether yams contain goitrogens, compounds that interfere with thyroid hormone production.
Goitrogens work by blocking the thyroid gland from absorbing iodine, which is essential for making thyroid hormones.
The good news is that yams do not contain significant amounts of goitrogens.
Unlike cruciferous vegetables such as broccoli, cabbage, and kale, yams will not interfere with your thyroid function.
This makes yams a safer starch option compared to foods that do contain goitrogens.
Even if you have hypothyroidism, you can eat yams without worrying about making your condition worse.
However, just because yams are safe does not mean they will actively improve your thyroid health either.
✪ Note: Cooking goitrogenic vegetables significantly reduces their goitrogen content, making them safer for thyroid health.
What Nutrients Do Yams Provide That Support Overall Health?
Yams are packed with nutrients that support your overall health, even if they do not directly fix thyroid problems.
They are rich in complex carbohydrates, which provide steady energy without spiking your blood sugar rapidly.
Yams contain significant amounts of fiber, which helps with digestion and keeps you feeling full longer.
They also provide potassium, which supports heart health and helps regulate blood pressure.
Yams contain vitamin C, which acts as an antioxidant and supports your immune system.
They also provide small amounts of B vitamins, which are important for energy metabolism.
While these nutrients are beneficial for everyone, they do not specifically target thyroid hormone production or thyroid function.
✪ Pro Tip: Choose yams with firm, unblemished skin and store them in a cool, dark place to maintain freshness.
Can Wild Yam Supplements Help With Hypothyroidism?
Some people confuse eating yams with taking wild yam supplements, which are marketed for hormone balance.
Wild yam supplements contain compounds called diosgenin, which some believe can be converted into hormones like progesterone in the body.
However, the human body cannot convert diosgenin into hormones on its own.
This conversion only happens in a laboratory setting, not inside your digestive system.
There is no scientific evidence that wild yam supplements improve thyroid function or help with hypothyroidism.
Eating whole yams as food is different from taking wild yam supplements, and neither will directly fix your thyroid problems.
If you want to support your thyroid health, focus on nutrients that actually matter, like iodine, selenium, and zinc.
✪ Fact: The supplement industry often makes claims about wild yam that are not supported by human research studies.
How Should You Include Yams in Your Hypothyroidism Diet?
If you enjoy yams and want to include them in your diet, there is no reason to avoid them with hypothyroidism.
Yams can be a healthy source of complex carbohydrates that provide energy without causing blood sugar spikes.
You can boil, bake, or steam yams and eat them as a side dish with protein and vegetables.
Avoid frying yams in unhealthy oils, as this adds unnecessary calories and inflammatory fats.
Keep your portion sizes reasonable, as yams are still a starchy food that can contribute to weight gain if overeaten.
For people with hypothyroidism who struggle with weight management, balancing yams with protein and fiber is important.
Remember that yams are just one part of a balanced diet and should not be seen as a cure for thyroid problems.
✪ Pro Tip: Pair yams with lean protein and leafy greens to create a balanced meal that supports stable energy levels.
The Bottom Line
Yams are safe to eat with hypothyroidism and provide valuable nutrients, but they will not directly improve your thyroid function.
No single food will fix your thyroid, but the right combination of nutrients will support your overall health and help your body function better.
If you have questions or want to share your experience with yams and hypothyroidism, drop a comment below and let me know what works for you.
References
At NutritionCrown, we use quality and credible sources to ensure our content is accurate and trustworthy. Below are the sources referenced in writing this article:
- Healthline: Hypothyroidism Diet: Foods to Eat and Avoid
- Mayo Clinic: Hypothyroidism Diet: Can Certain Foods Increase Thyroid Function?
- Cleveland Clinic: Hypothyroidism Diet: What to Eat and What to Avoid
- Healthline: Wild Yam Root: Benefits, Uses, and Side Effects
- GoodRx: Nutrition and Hypothyroidism: What to Eat and Avoid
