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

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 comprehensive nutritional profile, it is included in traditional diets and regional cuisines. Rich in essential nutrients like glucomannan (a type of fibre), potassium, and various vitamins, it is traditionally believed to support digestive health and may help in maintaining healthy cholesterol levels as part of a balanced diet [1].

However, like many plant-based foods, elephant yam contains oxalates, which can cause irritation or pose a risk to individuals prone to kidney stones [2]. Therefore, it should be consumed in moderation, and proper cooking is essential to neutralize the irritating compounds. This article explores the potential uses, science-backed benefits, and necessary precautions associated with elephant yam.

Nutritional Value of Elephant Yam

Understanding what makes the elephant yam a potentially beneficial addition to our diets requires examining its impressive nutritional profile. Here’s an overview of its composition per 100 g of raw tuber (Note: Exact values vary based on soil, variety, and processing):

With high carbohydrates and dietary fibre (particularly glucomannan), elephant yam is a good energy source. Its notably high potassium content supports healthy nerve and muscle function, which is integral to heart health [1]. The presence of essential vitamins and minerals contributes to overall wellness. Additionally, phenolic compounds and antioxidants in the yams help combat oxidative stress [1].

Uses of Elephant Yam (Suran)

Popularly known as ‘Suran’ in India, elephant yam is a highly nutritious vegetable widely cultivated across the country. The potential health applications of this tuber are largely due to its rich content of fibre, minerals, and bioactive compounds.

Here are some common uses of elephant yams:

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 and starch source.

Traditional Uses

• Used in Ayurvedic and Unani systems of wellness for its carminative and digestive properties.
• Sometimes incorporated into therapeutic diets for its fibre content, particularly for conditions like piles (hemorrhoids) [4].

Nutritional Uses

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

Potential Health Benefits of Elephant Foot Yam (Suran)

This remarkable tuber offers several potential health benefits rooted in its unique nutritional makeup.

1) Digestive Health

Elephant yam is highly beneficial for digestive health due to its rich fibre content, especially glucomannan [1]. This high fibre content helps promote regular bowel movements, and may be used traditionally to prevent or manage constipation [4]. As a prebiotic, the fibre in Suran supports the growth of beneficial gut bacteria, contributing to overall gut health and digestive comfort. This bulk-forming property is one of its primary recognized benefits.

2) Supporting Weight Management

Incorporating elephant yam into the diet may support weight management efforts. Its relatively low-calorie and high-fibre profile contributes to a feeling of fullness (satiety), potentially reducing overall calorie intake. The resistant starch and fibre content may also help in slowing the digestion process [1]. This makes elephant yam a potentially healthy choice when consumed as a carbohydrate source in place of refined grains.

Key features that may support weight management:

• High fibre content: Promotes feelings of fullness and may reduce the likelihood of overeating.
• Low to Moderate Glycemic Index (GI): Compared to some refined carbohydrates, the GI may be lower, which can support stable blood glucose levels [3].
• Nutrient-dense: Provides essential vitamins and minerals, supporting overall health during a calorie-restricted diet.

3) Rich in Key Nutrients

Suran is a nutrient-dense powerhouse, providing essential minerals, including potassium, calcium, and iron, and various B vitamins like Thiamine and Riboflavin [1]. This nutritional wealth supports energy production, fortifies bone health, and bolsters immune function. Additionally, its natural antioxidant properties help combat oxidative stress in the body.

4) Blood Sugar Regulation Support

Elephant yam is noted for its potential to help support the management of blood sugar levels. Due to its fibre content, it has a lower glycemic load compared to simple starches, which helps slow the absorption of glucose into the bloodstream. Studies suggest the fibre and bioactive compounds in the tuber may aid in glucose utilization [3].

5) Potential Anti-inflammatory Effects

In traditional systems and animal studies, elephant yam has demonstrated anti-inflammatory properties that may help moderate inflammatory responses in the body [5]. This is attributed to the presence of phenolic compounds and antioxidants. Further human clinical research is needed to confirm these effects.

6) Heart Health

Elephant yam provides heart-friendly nutrients such as fibre and potassium. Fibre is known to help bind bile acids and lower blood lipid levels, while potassium supports healthy blood pressure levels by counteracting the effects of sodium [1]. Therefore, incorporating Suran into a diet rich in fruits and vegetables supports cardiovascular wellness.

7) Supports Skin Health

Elephant yam may contribute to skin health. The antioxidants and vitamins found in Suran, particularly Vitamin C, help protect the skin from oxidative damage caused by free radicals. Vitamin C is also vital for collagen synthesis, supporting skin structure and appearance [1].

Elephant Yam (Suran) Side Effects and Precautions

Elephant yam, while nutritious, requires proper handling and moderate consumption due to potential side effects.

1) Irritation and Allergic Reactions

The most common reaction is an itchy or irritating sensation in the mouth and throat. This is due to the presence of calcium oxalate crystals (known as raphides) within the raw tuber. Proper preparation, specifically thorough cooking (boiling, steaming, or roasting), is essential to deactivate these crystals and prevent this irritation [2]. Some individuals might experience mild allergic reactions, such as itching or redness, after consuming or handling the yam. If any significant allergic symptoms occur, discontinue use and consult a physician immediately.

2) Oxalate Content Concern

Elephant yams contain oxalates. While most are deactivated by proper cooking, some residual oxalates may remain. High oxalate intake can increase oxalate secretion in the urine. Individuals with a history of calcium oxalate kidney stones or other kidney disorders should moderate their intake and consult their healthcare provider regarding appropriate consumption levels [2].

3) Gastrointestinal Discomfort

Due to its high fibre (glucomannan) content, consuming very large quantities of elephant yam, especially if the body is not accustomed to high-fibre intake, can cause gastrointestinal discomfort. Symptoms may include bloating, gas, or stomach cramps. It is advisable to introduce it gradually into the diet.

4) Goitrogenic Potential

Some traditional literature suggests that elephant yam may contain compounds that could potentially interfere with thyroid function in sensitive individuals, though the evidence is limited [1]. Individuals with pre-existing thyroid conditions should consult a healthcare professional before incorporating large amounts of elephant yam into their regular diet.

Conclusion

Elephant yam (Suran) is a nutritious tuber that offers potential health benefits, including support for digestive health, blood sugar regulation, and cardiovascular wellness, largely due to its high content of dietary fibre and potassium. However, its high oxalate and calcium oxalate content necessitates proper cooking to neutralize irritants and caution for individuals with kidney stone risks.

Moderation in consumption and proper preparation (thorough cooking) are key to safely reaping the benefits of elephant yam while minimising risks.

It is strongly advised to consult your healthcare professional if you have underlying health concerns or conditions, such as kidney disease or thyroid issues, before significantly adding elephant yam to your diet. Remember, a personalized dietary approach is essential for optimal health.

FAQs

What are the side effects of Suran?

Suran, or elephant foot yam, may cause temporary itching or irritation in the mouth and throat if not properly cooked. It contains oxalates, which may be a concern for people prone to kidney stones if consumed in excess or raw.

What are the benefits of Suran yam?

Suran is valued for its high dietary fibre (glucomannan) and potassium content, which may support digestion, help regulate blood pressure, and contribute to overall wellness as part of a balanced diet.

Is Suran good for the liver?

Suran contains antioxidants and fibre that support healthy digestion and help combat oxidative stress, which indirectly supports liver function. However, it should not be relied upon as a primary treatment for liver disease.

Is elephant yam good for diabetes?

Elephant yam has a low to moderate glycemic index and is high in fibre, which may help support more stable blood sugar levels compared to high-GI starches. However, individuals with diabetes should monitor their portion size and overall carbohydrate intake as advised by their doctor.

When should I eat Suran?

Enjoy Suran as part of any meal. It is a versatile vegetable that can be used in a variety of cooked dishes. Ensure it is always cooked thoroughly before consumption.

References

[1] Bansode, V., Giri, N., Sajeev Moothandassery Sankarakutty, Vijay, & Pati, K. (2021). Nutritional Importance and Value Addition of Elephant Foot Yam and Taro. Journal of Pharmacognosy and Phytochemistry, 10(6), 48–52. [https://www.researchgate.net/publication/356718524_Nutritional_Importance_and_Value_Addition_of_Elephant_Foot_Yam_and_Taro]

[2] Bradbury, J. H., & Holloway, W. D. (1988). Chemistry of Tropical Root Crops: Significance for Nutrition and Agriculture in the Pacific. Australian Centre for International Agricultural Research. [https://www.aciar.gov.au/sites/default/files/legacy/node/2267/mn6_pdf_18359.pdf]

[3] 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]

[4] Dey, Y. N., Sharma, G., Wanjari, M. M., Kumar, D., Lomash, V., & Jadhav, A. D. (2016). Beneficial effect of Amorphophallus paeoniifolius tuber on experimental ulcerative colitis in rats. Pharmaceutical Biology, 55(1), 53–62. [https://doi.org/10.1080/13880209.2016.1226904]

[5] Rahman, S. S., Hussain Mohammad Salauddin, Rahman, M., Muhsin, M. M., & Rouf, S. M. (2021). Nutritional composition and antidiabetic effect of germinated endosperm (Borassus flabellifer), tuber (Amorphophallus paeoniifolius) and their combined impact on rats. Biochemistry and Biophysics Reports, 25, 100917. [https://doi.org/10.1016/j.bbrep.2021.100917]