Is yam good for diabetics? Or is this just another myth in the world of diet and nutrition? The popularity of yams in India is really high, along with cultural references from the diverse Indian states. But many diabetics complain about not being able to eat yams in a fear of blood spike. Let us today find out if this fear is real or is just based on some myths.
Yam is bad for diabetes- myth or truth?
It is normal to think that all carbs are off-limits but think again. The biggest myth in diabetes management is that starch is the enemy. In addition, whole yams are actually “super-carbs” in disguise that nobody talks about.
Unlike “empty” white bread, yams are loaded with complex fiber- that benefits your gut too. Moreover, with their resistant starch, they act as a natural brake system for your blood sugar.
The root of the “sugar-spike” fear is due to improper preparation and not the vegetable itself. Here, you will get to know the correct way of cooking yam for diabetics.
What makes yams good for diabetes?
The GI Factor:
The Glycemic Index of Yams Make Them Safe for Diabetics.
Glycemic Load = (GI × Net Carbs (g)) / 100
Yams have a low to moderate Glycemic index, about 54-64.
Moreover, the glycemic load due to hams is also moderate to low, making it safe for diabetics.
• The Fiber Secret:
Is yam good for diabetics along with gut health issues? Yes. In addition, the Resistant Starch in Yams is a key tool that you need against Insulin Sensitivity.
• Nutritional Breakdown:
Yams can help your diet along with being diabetes friendly. This is a tabular breakdown of nutrient content in 100 grams of yam:
| Nutrient | Value per 100 grams |
| Energy | 118 kcal |
| Carbs | 27 g |
| Fiber | 4-4.2 g |
| Sugar | 0.5 g |
| Protein | 1.5 g |
| Total fats | 0.14-0.17 g |
How to include yams for diabetics?
When thinking of eating yam, you must know about these 3 key basics:
Portion Control:
To Include Yams in a Diabetic Meal Plan, you can go with half a cup yam, paired with:
- Fiber
- Protein
- Healthy fats
This slows the glucose absorption with a healthy plate.
The Best ways to Cook Yams for Diabetes:
Is yam good for diabetics? Only if cooked and eaten the right way.
- Boil yams with their skin on for 20–30 minutes to maintain a low glycemic index.
- Then, you can let them cool before eating as it’s good for resistant starch, so as to keep sharp blood sugar spikes at bay.
The Perfect Plate:
Your perfect plate should give you nutrients without spiking your sugar. If you want to eat yam for diabetics, you can eat it with certain foods.
Is yam good for diabetics with low carb foods?
Yes, it can help you have a stable blood sugar. You can pair these 5 Low-Carb Foods with Yams for a Balanced Glucose Response.
- Legumes
- Broccoli
- Avocado
- Chicken/ fish
- Spinach or kale
What type of yam is good for diabetes?
Is yam good for diabetics, even if they have starch? The elephant foot yam and purple yam are best known to be useful to diabetics.
The elephant foot yam, with its high fibre content and low glycemic index, is a useful diet food for diabetes. In addition, purple yams have proven benefits against insulin sensitivity.
Is yellow yam good for diabetics
Yellow yam (Gopalaalu/chenna gadda)
- Not high in carbs (GI ~50-60).
- Rich in fiber
- Provides vitamins
- Moreover, it helps with manganese, which slows sugar spikes.
Portion control:
- 50-80g cooked yam (1 small piece) with curd or nuts is a good balance for a diabetic.
- However, you shall not eat too much and do not pair it with rice/bread.
Is yam good for diabetics? In a nutshell:
To conclude, you can call yam good for diabetics when cooked appropriately and paired with the right foods. It is crucial to not miss out on such a fibre and healthy carb source. There are many ways that you can include it in your meals or salads.
Therefore, the final answer to “is yam good for diabetics” is yes!
Frequently asked questions:
A: Well if you are diabetic, you should refrain from roasted yams. Moreover, when yam gets over-roasting or you add excess oil/ghee, it can be bad for your sugar levels.
A: Eating yam with roti can be a big red light for diabetics. Yam, although, does not have a high GI but the roti has high GI. This then equals a high blood sugar suddenly. Therefore, you shall not have it with a roti but can do it with a greens salad or so.
