Yam glycemic index (GI)
Yam contains negligible amounts of sugars, 0.5g per 100g. In addition, it contains a rich amount of fibers, 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) is equal to 62 [2].
According to the study, yams are diabetes-friendly as it aids in reducing the cells' insulin resistance and, thus, reduce the risk of contracting diabetes [3].
In summary, yam is a low glycemic index food and should be added in diabetic's nutrition.
By following the link, you can find our glycemic index table with sources.
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
