Elephant Yam (Suran): Uses, Benefits, Side Effects

Introduction

Elephant foot yam, scientifically known as Amorphophallus paeoniifolius, is a tropical tuber vegetable commonly referred to as Suran in India. Valued for its culinary versatility and nutritional profile, elephant yam is included in traditional diets and regional cuisines. Rich in essential nutrients like fibre, potassium, and vitamins, it may support digestive health and help maintain cholesterol levels as part of a balanced diet. However, like many plant-based foods, elephant yam should be consumed in moderation, as overconsumption may cause certain side effects in sensitive individuals. This article delves into the possible uses, potential benefits, and precautions of elephant yam.

Nutritional Value of Elephant Yam

Understanding what makes the elephant yam such a beneficial addition to our diets requires us to look at its impressive nutritional profile. Here’s an overview of its composition per 100 grams. :

With high carbohydrates and dietary fibre, elephant yam is a great energy source. It promotes digestive health and its high potassium content supports heart health. Essential vitamins and minerals in Elephant yam contribute to overall wellness. Additionally, antioxidants in the yam help combat oxidative stress.

Uses of Elephant Yam (Suran)

Popularly known as ‘Suran’ in India, elephant yam is a highly nutritious vegetable widely cultivated across the country. The health benefits of this tuber are largely due to its rich content of nutrients, fibre and medicinal properties. Here, we’ll explore the spectacular uses  elephant yam offers:

Culinary Uses

• Commonly used in Indian, Southeast Asian, and African cuisines.
• Prepared in curries, stir-fries, cutlets, and traditional delicacies.
• Often included in vegetarian and plant-based diets as a nutritious tuber.

Traditional Uses

• Used in Ayurvedic and Unani systems of wellness for its digestive properties.
• Sometimes incorporated into therapeutic diets for its fibre content.

Nutritional Uses

• Consumed as a source of carbohydrates, dietary fibre, and essential minerals.
• Used to diversify dietary intake, especially in rural and semi-urban diets.

Elephant Yam (Suran) Benefits

One of the less celebrated yet highly nutritious foods is the elephant yam, also known as Suran in India. This remarkable tuber, often referred to as the elephant foot yam or elephant leg vegetable, offers numerous health benefits. Let’s delve into these benefits, which range from improving digestive health to promoting skin health.

1) Digestive Health

Elephant yam is highly beneficial for digestive health due to its rich fibre content. Its high fibre content helps promote regular bowel movements, prevent constipation, and enhance overall gut health. As a prebiotic, the fibre in Suran supports the growth of beneficial gut bacteria. This can help alleviate various gastrointestinal issues including diarrhoea and dysentery. Truly, one of the key benefits of Suran lies in its ability to ease your digestive process.

2) Weight Management

Incorporating elephant yam into the diet can support weight management. Its low-calorie and high-fibre profile contributes to a feeling of fullness, potentially reducing your overall calorie intake. Plus, elephant yam’s ability to regulate blood sugar levels aids in weight control. This makes elephant yam a healthy choice for those looking to control their weight effectively.

Weight Loss Benefits of Elephant Yam (Suran)

1. Low-calorie content: Ideal for reducing calorie intake while staying full.
2. High fibre content: Promotes fullness and reduces overeating.
3. Low glycemic index: Prevents blood sugar spikes and crashes.
4. Nutrient-dense: Provides essential vitamins, minerals, and antioxidants.
5. Versatile in cooking: Can be boiled, grilled, baked, or fried for diverse recipes.
6. Supports metabolism: Contains resistant starch for better blood glucose control.
7. Detoxification: Aids liver health and toxin removal.

Incorporating elephant yam into a balanced diet can support weight management and overall health.

3) Rich in Nutrients

Suran is a nutrient-dense powerhouse, providing essential vitamins and minerals such as potassium, calcium, iron and various B vitamins. This nutritional wealth enhances energy production, fortifies bone health and bolsters immune function. Additionally, its antioxidant properties help combat oxidative stress in the body. When it comes to nutritional richness, few foods can match the benefits of Suran.

4) Blood Sugar Control

Elephant yam is known for its potential to help manage blood sugar levels. It contains flavonoids that may enhance insulin secretion and lower blood sugar levels. Its low glycemic index ensures that it raises blood sugar levels slowly. This makes it a promising food option for individuals with diabetes.

5) Anti-inflammatory Properties

Elephant yam’s benefits go beyond just helping with digestion and weight management. This tuber possesses anti-inflammatory properties that can help reduce inflammation in the body. This could particularly benefit individuals dealing with inflammatory conditions such as arthritis or inflammatory bowel disease. Thanks to the antioxidants present in this tuber, it has the potential to combat chronic inflammation linked to various health issues.

6) Heart Health

Elephant yam provides heart-friendly nutrients such as fibre and potassium. Fibre is known to help lower cholesterol levels, while potassium supports healthy blood pressure levels. Also, omega-3 fatty acids present in the tuber can improve overall cardiovascular function, reducing the risk of heart disease. The heart health benefits of Suran are certainly worth noting.

7) Improves Skin Health

Last but not least, elephant yams can contribute to your skin health. The antioxidants and vitamins found in Suran, particularly vitamin C and beta-carotene, help protect your skin from oxidative damage. They also support collagen production, and may even improve skin texture and appearance. Regular consumption could pave the way for a healthier, more radiant complexion. So not only does eating elephant yam benefit your body internally, but it also has external benefits for your skin!

Elephant Yam (Suran) Side Effects

Elephant yam, or Suran, is a nutritious tuber with many health benefits. However, it’s important to consume it in moderation. There are also some side effects to be aware of. Let’s take a closer look at them.

1) Allergic Reactions

Some individuals might experience allergic reactions to elephant yam. The symptoms could include itching, redness, or even wheals on the skin. These reactions usually occur in individuals who have certain sensitivities to compounds present in the tuber. If you notice any allergic symptoms after consumption, it is advisable to discontinue use immediately. Consult your family doctor for further guidance.

2) Oxalate Content

Elephant yam contains compounds called oxalates. These can increase the secretion of oxalate in urine. For those prone to kidney stones or with a history of oxalate-related problems, excessive consumption of elephant yam might pose a risk. It is important to monitor your intake to avoid potential issues. It is generally advisable to moderate the intake and consult your doctor if you have concerns about oxalate levels.

3) Gastrointestinal Issues

While the elephant yam is generally beneficial for digestive health, it can cause gastrointestinal discomfort in some cases. Symptoms such as bloating or gas might be experienced, especially if consumed in large quantities. Moreover, if not cooked properly, it might cause an itchy sensation in the mouth and throat during consumption.

4) Skin Irritation

Handling raw elephant yam can cause skin irritation in some people. This might manifest as itching or a burning sensation on the skin. To minimise this risk, handle the tuber with care and ensure it is properly cooked before consuming. Wearing gloves while peeling and cutting can also help prevent direct contact with the skin. If irritation occurs, wash the affected area with soap and water.

5) Goitrogenic Effect

The goitrogenic properties of elephant yam can interfere with thyroid function in susceptible individuals. If you have thyroid disorders or are taking thyroid medication, consuming elephant yam might exacerbate your condition. It is advised to consult your healthcare provider before incorporating elephant yam into your diet.

Conclusion

Elephant yam (Suran) offers numerous health benefits, including support for digestive health, weight management, and anti-inflammatory properties. However, it is essential to be aware of its potential side effects as well. Allergic reactions, stomach issues, high oxalate levels, skin irritation, and goitrogenic effects should be considered when adding this tuber to your diet. Moderation in consumption and proper preparation are key to reaping the benefits of elephant yam while minimising risks.

Always consult your healthcare professional if you have health concerns or conditions before adding elephant yam to your diet. Remember, everyone’s body is different, so listen to yours and adjust accordingly.

FAQs

References:

• Bansode, Venkatraman & Giri, Namrata & SANKARAKUTTY, SAJEEV & Chauhan, Vijay & Nedunchezhiyan, Maniyam & Pati, Kalidas. (2021). Nutritional Importance and Value Addition of Elephant Foot Yam and Taro. 
• Rahman, S. S. (2020). Is elephant foot yam (Amorphophallus paeoniifolius) tuber detrimental to patients with diabetes? (Or a myth?). Diabetes & Metabolic Syndrome Clinical Research & Reviews, 14(5), 1015–1016. https://doi.org/10.1016/j.dsx.2020.06.052
• Visalini, M. V., Maheswari, U., & Anjali, M. (2022, November). A study on elephant foot yam-incorporated sausage: A potential protein analogue. Journal of Emerging Technologies and Innovative Research, 9(11), a76–a80. http://www.jetir.org/papers/JETIR2211011.pdf
• M, V., S, U. M., & M, A. (2022). A STUDY ON ELEPHANT FOOT YAM INCORPORATED SAUSAGE- a POTENTIAL PROTEIN ANALOGUE. In JETIR, Journal of Emerging Technologies and Innovative Research (Vol. 9, Issue 11) [Journal-article]. https://www.jetir.org/papers/JETIR2211011.pdf