Yam Glycemic Index (GI) - Is It High or Low?
Yam contains negligible amounts of sugars, 0.5g per 100g. In addition, it contains a rich amount of fiber, 4g per 100g.
According to The International Tables of Glycemic Index, yam has a glycemic index equal to 51 (1).
The GI of peeled and boiled yam falls in the range of 25±4. African white yam (Dyscoria species) has a glycemic index of 65±7 (1).
Another study shows that the glycemic index of white Caribbean yam (Dioscorea alata) equals 62 (2).
According to the study, yams are diabetes-friendly as they reduce the cells' insulin resistance, thus reducing the risk of contracting diabetes (3).
In summary, yam is a low glycemic index food and should be added to diabetic nutrition.
You can find our glycemic index table with sources by following the link.
References
- https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
- Glycaemic index of selected staples commonly eaten
- https://www.mdpi.com/2072-6643/7/10/5411
