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Baked yam
CARBS
27.9 g
PROTEINS
2.3 g
FATS
0.3 g
Quantity: 100 g
Glycemic Index: 54
Glycemic Load: 14.8
Fiber: 3.9 g
Key Nutrients: Vitamin C, potassium, dietary fiber
Health Impact: Baked yam has a moderate glycemic index and load, potentially causing moderate blood sugar spikes in individuals with diabetes.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
- Zucchini Noodles – Adds volume and fiber with minimal carbs, aiding in fullness and digestion without significant blood sugar impact.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides a high-protein, low-fat option that helps stabilize blood glucose levels when paired with lower-carb sides.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.
🥄 Smart Substitutes
- Cauliflower Mash – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
- Roasted Radishes – Lower in carbs and can mimic the texture of roasted yams when cooked, reducing the risk of blood sugar spikes.
- Turnip Fries – Provides a crunchy, starchy alternative with fewer carbohydrates, supporting better glycemic control.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as the body begins to digest the food.
- 30–60 min: Blood sugar levels may start to rise depending on individual insulin sensitivity and the portion size of the yam.
- 2–3 hr: Blood sugar levels may peak and then begin to stabilize as insulin responds to the glucose in the bloodstream.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about Baked yam
Can I eat yams on a low-carb diet?
Yams are higher in carbs and may not fit well into a strict low-carb diet. Consider lower-carb substitutes like cauliflower mash or roasted radishes.
How can I prevent blood sugar spikes after eating?
Pairing carb-containing foods with high protein or healthy fat sources can help slow the absorption of glucose and prevent spikes.
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