Glycemic Index in Yam
Grains
Yam offers moderate blood sugar impact with GI 65. Balanced energy source: 118 calories, 28g carbs, 1.5g protein per 100g.
Glycemic Index
Medium glycemic index - causes a moderate rise in blood sugar
Glycemic Load
Medium glycemic load - moderate blood sugar impact
Nutrition Facts
per 100gGlycemic Index Analysis
Understanding Yam GI Rating
Yam registers a glycemic index of 65, placing it in the medium GI category.This medium rating means Yam has a moderate impact on blood sugar levels. It can be part of a balanced diet when consumed in appropriate portions and paired with other nutritious foods.
Blood Sugar Impact Guide
Health Benefits & Blood Sugar Impact
Blood Sugar Response
With a medium GI of 65, Yam provides moderate energy release. Best consumed in controlled portions or paired with low GI foods to balance blood sugar response.
Nutritional Benefits
- Provides sustained energy from complex carbohydrates
- Contains B vitamins essential for metabolism
- Source of dietary fiber for digestive health
- May support heart health when whole grain
- Provides plant-based protein
Optimal Consumption Timing
Yam is ideal for pre-workout energy or as part of a balanced meal with protein and healthy fats.
Preparation & Usage Tips
Recommended Preparation Methods
- Cooked with proper water ratios
- Combined with legumes for complete protein
- Used in porridges and grain bowls
- Ground into flours for baking
Serving Suggestions
For optimal blood sugar management, consider pairing Yam with protein and fiber-rich foods to balance blood sugar response.
How Yam Compares
Compare Yam's GI rating of 65 with similar foods in the grains category:
Glycemic Index Comparison
Frequently Asked Questions
What is the glycemic index of Yam?
Yam has a glycemic index (GI) of 65, which is classified as medium GI. With a medium GI of 65, Yam provides moderate energy release. Best consumed in controlled portions or paired with low GI foods to balance blood sugar response.
What is the glycemic load of Yam?
This food has a glycemic load (GL) of 18.2, which is considered medium GL. Glycemic load takes into account both the quality and quantity of carbohydrates in a typical serving, providing a more practical measure for meal planning.
How many calories does Yam contain?
Each 100g serving contains 118 calories, making it a moderate-calorie food choice. This can be incorporated into various diet plans depending on your caloric needs and activity level.
What nutrients does Yam provide?
Per 100g serving, it provides 28g carbohydrates, 1.5g protein, and 0.2g fat. Provides sustained energy from complex carbohydrates Contains B vitamins essential for metabolism The medium GI makes it suitable for balanced nutrition when portioned appropriately.
Can diabetics include Yam in their diet?
It can be included in diabetic diets with portion control. The moderate GI of 65 means it should be paired with protein or healthy fats.
How does Yam compare to other grains?
Yam has a GI of 65, which places it in the moderate range among grains. It provides complex carbohydrates and essential B vitamins.
What's the proper portion size for Yam?
A standard serving of Yam is 100g. Given its medium glycemic load of 18.2, moderate portions are recommended.
How does Yam affect blood sugar levels?
The glycemic index of 65 produces a moderate blood sugar response, suitable for most healthy individuals. This makes it acceptable for balanced diets.
When is the best time to eat Yam?
Yam is ideal for pre-workout energy or as part of a balanced meal with protein and healthy fats. The moderate GI makes it versatile for most meal times when balanced with other foods.