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https://www.bluecircle.foundation/food/yam
Yam
CARBS
27g
PROTEINS
1.5g
FATS
0.2g
Yam is advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: 54
Glycemic Load: 18
Fiber: 4g
Key Nutrients: Vitamin C, potassium, fiber
Health Impact: Yam has a moderate glycemic index and load, which can impact blood sugar levels. It is important to monitor portion sizes and pair with other foods to minimize spikes.
💉 Suggested Bolus
Consider pre-bolusing insulin before consuming yam to match the digestion time.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Provides fiber and nutrients without spiking blood sugar.
- Tofu stir-fry – Protein-rich option to balance the meal.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that complements the yam substitute.
- Salmon fillet – Healthy fats and protein to stabilize blood sugar.
🥄 Smart Substitutes
- Cauliflower – Low in carbs and can be used in place of yams in many recipes.
- Turnips – Lower in carbs and can be roasted or mashed as a yam substitute.
⏱ Blood Sugar Timeline
- 0–15 min: Does not significantly impact blood sugar
- 30–60 min: Minimal impact on blood sugar
- 2–3 hr: Negligible effect on blood sugar levels
“Many in the low-carb diabetes community find that replacing high-carb foods like yams with lower-carb alternatives helps in better blood sugar management and overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair yam with protein and healthy fats to slow down digestion.
🤔 FAQs about Yam
Can I eat yams if I have diabetes?
Yams are high in carbs and can spike blood sugar levels, so it's recommended to opt for lower-carb substitutes.
What are some creative ways to replace yams in recipes?
You can try using cauliflower, turnips, or other low-carb vegetables in place of yams in dishes like casseroles or mashed yams.
