What is the glycemic index of boiled yam?
According to the January app, the glycemic index of boiled yam is 51. This is considered medium. By looking up boiled yam in the January app, you can quickly see the glycemic index of that food as well as the glycemic load. This information can help guide your dietary choices.
What impact will this have on my blood sugar levels?
When you eat boiled yam, your blood sugar levels will rise slowly. This is because of the medium glycemic index of boiled yam. Foods with a high glycemic index can cause a rapid increase in blood sugar levels, while foods with a low glycemic index will cause a more gradual increase.
When using the January app, we can see the calories, macros, and glycemic index (GI) / glycemic load (GL) of that food item. But here's the best part: We can also see our predicted blood sugar response, without requiring you to wear a sensor.
Can people with diabetes eat boiled yam?
Boiled yam can be included in a diabetic diet, but it should be consumed in moderation due to its medium glycemic index. It's best to pair it with other foods that have a low glycemic index or are high in fiber to slow the release of glucose into the bloodstream. However, it is important to consult a healthcare provider before making any significant changes to your diet, especially if you have diabetes.
What are the health benefits of boiled yam?
Boiled yams are rich in essential nutrients, including vitamins, minerals, and fiber. They provide a good source of complex carbohydrates that can help sustain energy levels. Additionally, yams contain antioxidants, which help combat oxidative stress and support overall health. They are also known for their anti-inflammatory properties and can aid in digestive health.
Nutritional Information
Here is the nutritional information for boiled yam:
- Calories: 177
- Protein: 2.3g
- Fat: 0.17g
- Carbohydrates: 41.8g
- Fiber: 5.3g
- Calcium: 14mg
- Potassium: 816mg
- Sodium: 9mg
- Vitamin C: 12.1mg
What are some healthy alternatives to boiled yam?
If you are looking for alternatives to boiled yam, consider foods with a lower glycemic index such as sweet potatoes, quinoa, or legumes like lentils and chickpeas. These options can provide similar nutritional benefits while having a lesser impact on blood sugar levels.
Conclusion
Boiled yam, with its medium glycemic index, can be a nutritious addition to your diet when consumed in moderation. By understanding the glycemic index and the nutritional content of foods, you can make informed dietary choices that support your health and manage blood sugar levels effectively.
Use January to see your predicted blood sugar before you eat
To check the glycemic index of over 32M foods, as well as see your predicted blood sugar response before you eat them, use the January app. It’s completely free to download and use and it provides you with a treasure trove of nutritional and glucose insights to help you achieve your health goals.
FAQs about boiled yam
Does the glycemic index of boiled yam change with different cooking techniques?
Yes, the glycemic index of yams can vary depending on how they are cooked. For example, roasting yams typically increases their glycemic index compared to boiling. Boiling is known to break down starches more slowly, resulting in a steadier release of glucose into the bloodstream, whereas roasting caramelizes sugars and can lead to a quicker blood sugar spike.
Can the glycemic index of boiled yam vary depending on the region it’s grown in?
Absolutely. The glycemic index of yams can differ based on their geographic origin. Yams grown in different regions have varying compositions of carbohydrates, fibers, and sugars. Soil quality, climate, and farming practices all contribute to these nutritional differences and can influence the GI to a certain extent.
Is eating boiled yam in the morning different from consuming it in the evening with regard to glycemic impact?
Yes, the time of day can impact how your body responds to the glycemic index of boiled yams. Consuming it in the morning can lead to a more balanced glucose level throughout the day because your body's metabolism is generally higher. On the other hand, eating boiled yam in the evening may result in a slower metabolic rate, affecting how glucose is processed and potentially causing a more prolonged blood sugar rise.
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