What is the glycemic index of purple yam?
According to the January app, the glycemic index of purple yam is 50. This is considered Medium. By looking up purple 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 purple yam, your blood sugar levels will rise slowly. This is because of the medium glycemic index of purple 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 purple yam?
People with diabetes can generally eat purple yam in moderation. Since it has a medium glycemic index, it may cause a moderate rise in blood sugar levels. It is always best to monitor your blood sugar response and consult your healthcare provider to determine the appropriate portion size for your diet. Please note that this is not medical advice, and you should always consult a healthcare provider before making any changes to your diet.
What are the health benefits of purple yam?
Purple yam is rich in antioxidants, particularly anthocyanins, which give it its vibrant color. These antioxidants can help reduce inflammation and protect against chronic diseases. Purple yams are also a good source of dietary fiber, which can aid digestion and promote a healthy gut. Additionally, they are rich in essential vitamins and minerals such as vitamin C, potassium, and manganese, contributing to overall well-being and immune support.
Nutritional Information
Here is the nutritional information for purple yam:
- Calories: 120
- Protein: 2 g
- Fat: 0.2 g
- Carbohydrates: 27 g
- Fiber: 4 g
- Calcium: 20 mg
- Potassium: 350 mg
- Sodium: 14 mg
- Vitamin C: 12 mg
What are some healthy alternatives to purple yam?
If you're looking for healthy alternatives to purple yam, consider other root vegetables and tubers such as sweet potatoes, carrots, or butternut squash. These options offer a range of nutrients and fiber while providing varying glycemic indexes. Cauliflower and turnips can also be used as lower-carb substitutes in some recipes.
Conclusion
Purple yam is a nutritious and vibrant root vegetable with a medium glycemic index, making it a suitable option for moderate blood sugar management. Its rich content of antioxidants, fiber, and essential vitamins provides health benefits that support overall well-being. Always consult with a healthcare provider for personalized dietary advice, especially if you have diabetes or other health conditions. Experiment with other healthy alternatives like sweet potatoes or carrots to keep your diet varied and nutrient-dense.
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 Purple Yam
Does the glycemic index of purple yam change when cooked in different ways?
Yes, the glycemic index of purple yam can vary based on the cooking method. For example, boiling purple yam tends to maintain a lower glycemic index, while baking or frying it could potentially increase its glycemic index due to changes in the carbohydrate structure and the addition of oils or fats. It's important to consider cooking methods to manage blood sugar levels effectively.
Is there a difference in the glycemic index of purple yam grown in different regions?
Yes, the glycemic index of purple yam can differ depending on the region where it is grown. Soil composition, climate, and cultivation practices all impact the nutritional profile of purple yams. For instance, yams grown in more tropical climates may have different carbohydrate structures compared to those grown in temperate regions, potentially affecting their glycemic index.
Does consuming purple yam at different times of the day affect blood sugar levels?
Absolutely. Consuming purple yam in the morning as part of a balanced breakfast can help maintain stable blood sugar levels throughout the day. In contrast, eating it late at night might result in a higher blood sugar spike, as the body’s metabolic rate slows down in the evening. Additionally, combining purple yam with proteins or healthy fats at different meals can also influence its glycemic impact.
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