How Many Calories?
56 kcal per 100 g of Chinese yam.
(data from 薄荷食物库)

What is Chinese Yam?
In the yam family, there are as many as 200 members and Chinese yam is one of them. Known as Dioscorea opposita, wild yam, 山药 or 淮山 in Mandarin, Chinese yam is an important plant in traditional Chinese medicine (TCM). Dried slices of Chinese yam is often used by TCM physicians in combination with other herbs to support and strengthen the lung, spleen and kidney channels. The skin of Chinese yam is yellowish beige in color with small black spots where root hairs grow. When the skin is removed, its flesh is pure white with a transparent, sticky coating*. Some Chinese yams have purple flesh, but they are less common.

Why is Chinese Yam a Slimming Food?
Chinese yam is high in dietary fiber but low in calorie. According to preliminary research data, it’s also contains compounds that may slow the aging effects caused by free radicals, and reverse insulin resistance, which is a condition closely linked to obesity.

Studies done by Seoul National University also found that Chinese yam extract exhibits anti-oxidative and anti-inflammatory activities, and may protect against memory impairment caused by neurodegenerative diseases.

How to Eat Chinese Yam?
Unlike other yams, fresh Chinese yam can be eaten raw. Toss some greens, almonds, tofu cubes or chicken breasts with slices of Chinese yam and you’ll get a satisfying salad! But do remember to remove the skin*, regardless of whether you’re eating Chinese yam raw or not.

The Japanese has a unique way of eating Chinese yam: they grate raw Chinese yam into a thick, gluey substance and eat it as a side dish, or add it into kombu-based soup. The Chinese, on the other hand, prefer to stir fry Chinese yam with vegetables and meat, or boil them in chicken or pork ribs soup. Chinese yam can also be made into yummy desserts.

What are Some Alternatives to Chinese Yam?
Other members in the yam family. They are equally rich in fiber, and only with a slightly higher amounts of calorie.

*Caution: The skin and sticky coating of Chinese yam may cause allergic reaction in some people. When I peeled my first Chinese yam, my hands started to itch (no rash), though eating the tuber caused no problem whatsoever. The itch, which can last for a few hours, can be relieved by applying some vegetable oil. If this is the first time you’re processing raw Chinese yam, you may want to pay extra precaution.

How Many Calories?
5 kcal per 100 g of konjac gel
(data from Japan Standard Tables of Food Composition; calorie content of other konjac-derived products will differ).

What is Konjac Gel?
Konjac, devil’s tongue, elephant yam, 蒟蒻 or 魔芋 in Mandarin is an unique looking plant that yields large, starchy corm. In full bloom, konjac looks like a gigantic flower with a long, pointed tongue sticking out from it (hence the name, devil’s tongue). Konjac corm is poisonous and should never be consumed raw. Usually, the corm is processed into flour which in turn is used to make konjac gel. Konjac gel is tasteless and has a slippery, chewy texture. It is sold as a block, or further processed into different shapes and flavors, such as konjac noodles, konjac jelly* and more. The block of konjac gel you see in the photo above has finely chopped seaweed added that gives it a grainy texture, additional fiber and color.

Why is Konjac Gel a Slimming Food?
Konjac gel has ridiculously low calories, virtually no fat, but high in a type of soluble fiber called glucomannan. What’s interesting about glucomannan is, when it absorbs water, it can expand many times its own size. As such, a small amount of konjac can easily fill up the stomach. As our digestive system can’t digest glucomannan, the fiber from konjac passes out from the body quickly, thereby promoting bowel movement and relieving constipation. Some studies also suggested that glucomannan may slow the absorption of sugar and cholesterol from the gut, and could be useful in the treatment of high cholesterol, type 2 diabetes and obesity. Konjac gel is also high in calcium due to the use of calcium hydroxide as a coagulant.

How to Eat Konjac Gel?
Konjac gel can be used in place of rice, starchy noodles or potatoes to create a satisfying meal. Since it has no taste, you can flavor it to create the taste you want. Savory or sweet, it’s your call.

What are Some Alternatives to Konjac Gel?
If I must name one, then it’s probably nata de coco: a white, chewy jelly produced by fermenting coconut milk. The chewy texture of nata de coco is actually cellulose created by a type of bacteria called gluconacetobacter. Nata de coco is low in calories, high in fiber, zero fat and contains no cholesterol. It is usually sweetened and eaten as dessert.

*Caution: There have been cases where children and elderly were choked to death by konjac jelly snack. When using konjac gel, remember to cut it into small bite-sized to prevent accidental suffocation.

Although konjac is a low calorie food, it should only be eaten in moderation and should also be combined with other whole foods to supply more complete nutrients for your body.

How Many Calories?
35 kcal in one cup (121 g) of grilled portobello mushrooms

What is Portobello Mushroom?
Portobello mushroom is the mature version of common mushroom which is also known as white mushroom, or button mushroom. Instead of a white, small round cap, the cap of portobello is flat, many times larger and brown in color. But portobellos with smaller caps, aptly named mini portobello mushrooms, are also available.

Why is Portobello Mushroom a Slimming Food?
Portobello mushroom is almost fat free, contains no cholesterol, low in calorie, but high in dietary fiber, potassium, and phosphorus.

Do you know that portobello also contains conjugated linoleic acid (CLA), which some animals studies suggested can help to decrease fat mass? Though present in very small quantity, portobello is no doubt an important natural source of CLA for those who don’t eat meat. CLA has also been touted as a potential anti-cancer agent after researchers found its anti-tumor activity in lab rats. Portobello mushroom that has been exposed to UV light also contains vitamin D2.

How to Eat Portobello Mushroom?
Portobello mushroom has a texture similar to meat and thus, can be a viable culinary substitute for animal flesh. And like meat, it can also be cooked in many different ways, including broiling, grilling, steaming, baking and sauteing. The large cap of portobello is a great healthy replacement for hamburger buns.

What are Some Alternatives to Portobello Mushroom?
A number of culinary mushrooms possess near miraculous medicinal values, including shitake and maitake. But instead of sticking to one, eat a different type of mushroom each time to give yourself a wide spectrum of anti-inflammatory nutrients. If this study is anything to go by, regular intake of fresh and dried mushrooms could help to decrease breast cancer risk in women, and that effect can be further augmented by combining a mushroom diet with regular green tea consumption.

*Caution: Portobello mushrooms should never be eaten raw as they contain small quantities of carcinogens like agaritine and gyromitrin. But upon cooking, the levels of harmful compounds will be reduced significantly.