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Yam Glycemic Index, Nutrition Facts

Discover yam glycemic index, nutrition facts, weight loss benefits, diabetic safety, serving tips, and vitamin content in this comprehensive guide.

Am I eligible?

54

Glycemic Index

27.9

gr

Carbohydrates

0.5

gr

Sugar

0.2

gr

Fats

1.5

gr

Proteins

118

Calories

Yams Overview for Diabetics

Yams, especially beneficial for individuals with diabetes, are a rich source of vitamins and minerals. They contain complex carbohydrates, which are slow to digest, preventing rapid blood sugar spikes. Their natural sweetness is balanced by a good amount of dietary fiber, further aiding in blood sugar management.

Nutrition



  • Calories: 158 kcal per 150g serving

  • Carbohydrates: 39g

  • Protein: 2g

  • Fiber: 5g

  • Fat: 0.2g

 
Glycemic Load (GL) of Yams
 

  • The Glycemic Index (GI) of yams ranges from 35 to 54, while the Glycemic Load is an important consideration for people with diabetes as it accounts for portion size.
  • Glycemic Load (GL): Approximately 11 for a medium-sized serving (150 grams).

 
Benefits for Diabetics
 

  • Yams are packed with antioxidants that reduce inflammation.
  • They help in maintaining a stable blood sugar level due to their high fiber content.
  • Rich in Vitamin C, potassium, and manganese, supporting overall health.

 
Serving Suggestions
 

  • Roasted yam wedges with herbs and spices.
  • Baked yam mash with garlic and olive oil.
  • Yam and vegetable stir-fry.

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Are Yams Safe for Diabetics

 

Yams and Diabetes

 

Yams are considered a beneficial food option for people with diabetes due to their complex carbohydrate content. These carbohydrates are digested slowly, helping to prevent rapid increases in blood sugar levels. Additionally, yams are naturally sweet, but their sweetness is counterbalanced by a substantial fiber content, further supporting blood sugar control.

 
Glycemic Load (GL) of Yams
 

  • Yams have a Glycemic Index (GI) rating between 35 and 54, which is considered low and indicates a slower release of sugar into the bloodstream.
  • Glycemic Load (GL): For a typical medium-sized serving of 150 grams, the GL is approximately 11, making it a diabetic-friendly option.

 
Benefits for Diabetics
 

  • Yams are rich in antioxidants, which help to reduce inflammation, a common issue in diabetes.
  • The high fiber content in yams aids in maintaining stable blood sugar levels.
  • Yams provide essential nutrients like Vitamin C, potassium, and manganese, supporting overall health and wellness in diabetics.

 
Serving Suggestions
 

  • Roasted yam wedges seasoned with herbs and spices.
  • Baked yam mash enhanced with garlic and olive oil.
  • Stir-fried yams mixed with a variety of vegetables for a balanced meal.
How Many Yams Can a Diabetic Eat a Day

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How Many Yams Can a Type 1 Diabetic Eat in a Day

 

For a type 1 diabetic, it's important to monitor carbohydrate intake to manage blood sugar levels. Yams, being a starchy vegetable, can fit into a balanced diet for diabetes management. A serving size of yams is around 100-150 grams, which contains approximately 22-33 grams of carbohydrates. The exact amount you can consume daily will depend on your carbohydrate goals, insulin regimen, and overall dietary plan. It's advisable to consult with a healthcare professional or a registered dietitian for personalized advice.

 

How Many Yams Can a Type 2 Diabetic Eat in a Day

 

Yam Consumption for Type 2 Diabetics

 

  • Yams have a low to moderate Glycemic Index, making them a viable carbohydrate choice.
  • For most Type 2 diabetics, a portion of 75 to 100 grams of yams can be incorporated into a meal, not exceeding a total of 150 to 200 grams per day.
  • Consult with a healthcare provider for personalized dietary advice.

 

How Many Yams Can a Gestational Diabetic Eat in a Day

 

Recommended Yam Intake

 

  • For a gestational diabetic, it is generally recommended to consume around 1/2 to 1 cup of yams per day, which is roughly equivalent to 100-150 grams.
  • This amount balances nutrient intake while managing carbohydrate consumption to help maintain stable blood sugar levels.
  • Consult with your healthcare provider or dietitian for personalized dietary advice.

 

How Many Yams Can a Pre-Diabetic Eat in a Day

 

Daily Yam Intake for Pre-Diabetics

 

Yams are nutritious but can affect blood sugar levels. A pre-diabetic person should aim for moderation, usually around 1/2 to 1 cup (100-150 grams) of cooked yams per day. This helps manage carbohydrate intake and maintain stable blood glucose levels while benefiting from the yam's nutrients.

 

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What Vitamins Do Yams Contain

 

Vitamins in Yams

 

  • Vitamin C: Yams are a good source of Vitamin C, an antioxidant that helps in boosting the immune system and maintaining healthy skin.
  • Vitamin B6: This vitamin is essential for brain health and helps in the production of neurotransmitters, which are chemicals that carry signals in the brain.
  • Vitamin A: Yams provide a considerable amount of Vitamin A, important for vision health, immune function, and reproduction.
  • Vitamin E: Although present in smaller amounts, Vitamin E in yams acts as an antioxidant, protecting cells from damage.
  • Folate (Vitamin B9): Crucial for DNA synthesis and repair, folate is especially important during periods of rapid growth such as pregnancy and infancy.

 

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Are Yams Good for Weight Loss?

 

Yams and Weight Loss

 

Yams are nutritious tubers that can be a part of a balanced diet aimed at weight loss. They are packed with essential nutrients and have several benefits for those looking to shed some pounds.

Nutritional Profile



  • Calories: Approximately 158 kcal per 150g serving

  • Carbohydrates: 39g, with a focus on complex carbs

  • Protein: 2g

  • Fiber: 5g, which aids in satiety

  • Fat: 0.2g

 
Benefits for Weight Loss
 

  • Satiety: The high fiber content in yams helps you feel full longer, reducing the tendency to overeat.
  • Low in Fat: Yams have minimal fat content, making them an excellent choice for a low-fat diet.
  • Complex Carbs: The slow-digesting carbohydrates in yams offer sustained energy, helping to avoid blood sugar spikes and crashes.

 
Culinary Uses for Weight Management
 

  • Bake or roast yams with spices for a healthy side dish.
  • Include yams in soups or stews for added bulk and nutrition.
  • Use mashed yams as a substitute for higher-calorie mashed potatoes.
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We gradually adjust your dosage to reach the optimal therapeutic level, ensuring maximum effectiveness while minimizing potential side effects.

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Our providers may also recommend medications such as metformin or supplements such as vitamin B12. We recognize the importance of managing side effects, so your care plan may include medication to alleviate them.

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Our clinicians may order labs and additional medications for you, which would not be covered by the plan but for which you can use your insurance.

Please note: Compounded medications are tailored to individual needs or used in case of shortages, but they are not FDA-approved for safety or effectiveness. A prescription is required. Results may vary from person to person.

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Depending on your treatment goals, other medications such as metformin may also be considered. We recognize the importance of managing side effects, so your care plan might include medication to ease symptoms like nausea. Your well-being is always our top priority!

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Prices for semaglutide start at only $149 per month for weekly doses of 0.25mg and 0.5mg. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 1mg, 1.7mg and 2.4mg of semaglutide for an additional $50 per month for each plan.

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Prices for tirzepatide start at only $249 per month for weekly doses of 2.5mg and 5mg of tirzepatide.You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 7.5mg, 10mg and 12.5mg of tirzepatide for an additional $100 per month for each plan.

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Prices for semaglutide tablets start at only $149 per month for daily doses of 2mg. You can cancel anytime. Some people experience weight loss at this dose and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 4mg and 8mg of semaglutide daily for an additional $50 per month for each plan.

Tirzepatide Tablets:

Prices for tirzepatide start at only $199 per month for daily dosees of 3mg of tirzepatide. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 6mg and 12 mg of tirzepatide daily for an additional $100 per month for each plan.

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Can you prescribe Ozempic®* or Wegovy®*?

Our providers focus on personalized medications and dosages that aren’t commercially available at your local pharmacy. While we don’t prescribe Ozempic®* or Wegovy®* directly, we may prescribe treatments containing the same active ingredient. These medications are specially compounded for you by a licensed pharmacy to meet your specific needs.

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Our providers will review your information 100% online. Depending on where you live and the specifics of your medical history, our providers may require you to have a video visit or asynchronous visit via text message. If prescribed, you’ll get unlimited online access to message your provider as needed for follow-ups, adjustments, and answers to your questions.

What states do you serve?

Currently, we do not serve Arkansas, Connecticut, and New Mexico. However, we are always working to expand our reach, so stay in touch with us at hi@getcurex.com.

Are Yams Low-Glycemic?

Yams, especially beneficial for individuals with diabetes, are a rich source of vitamins and minerals. They contain complex carbohydrates, which are slow to digest, preventing rapid blood sugar spikes. Their natural sweetness is balanced by a good amount of dietary fiber, further aiding in blood sugar management.

Nutrition



  • Calories: 158 kcal per 150g serving

  • Carbohydrates: 39g

  • Protein: 2g

  • Fiber: 5g

  • Fat: 0.2g

 
Glycemic Load (GL) of Yams
 

  • The Glycemic Index (GI) of yams ranges from 35 to 54, while the Glycemic Load is an important consideration for people with diabetes as it accounts for portion size.
  • Glycemic Load (GL): Approximately 11 for a medium-sized serving (150 grams).

 
Benefits for Diabetics
 

  • Yams are packed with antioxidants that reduce inflammation.
  • They help in maintaining a stable blood sugar level due to their high fiber content.
  • Rich in Vitamin C, potassium, and manganese, supporting overall health.

 
Serving Suggestions
 

  • Roasted yam wedges with herbs and spices.
  • Baked yam mash with garlic and olive oil.
  • Yam and vegetable stir-fry.
Do yams raise blood sugar?

 

Yams can affect blood sugar levels due to their carbohydrate content, but they are generally considered to have a lower impact compared to other starchy foods.

Nutrition



  • Calories: 118 kcal per 100g serving

  • Carbohydrates: 28g

  • Protein: 1.5g

  • Fiber: 4g

  • Fat: 0.2g

 
Glycemic Index (GI) & Load (GL)
 

  • The Glycemic Index of yams is around 50, classifying them as a low-GI food.
  • Glycemic Load: Approximately 9 for a 150g serving.

 
Benefits for Blood Sugar Control
 

  • The fiber content helps slow down the absorption of sugar in the bloodstream.
  • Antioxidants in yams may help reduce blood sugar and insulin resistance.
  • Low Glycemic Load can aid in stable blood sugar levels.

 
Serving Tips
 

  • Consider combining with protein and healthy fats for balanced meals.
  • Use spices like cinnamon that may help improve insulin sensitivity.
  • Avoid adding sugars or sweeteners to keep the glycemic impact low.
How do yams compare to sweet potatoes for diabetics?

 

Yams vs. Sweet Potatoes for Diabetics

 

Both yams and sweet potatoes are nutritious, but they differ in their impact on blood sugar levels, which is crucial for individuals with diabetes.

Yams


  • Lower in glycemic index (35-54), resulting in slower blood sugar spikes.

  • Higher fiber content promotes stable blood sugar levels.

  • Rich in vitamins and antioxidants beneficial for general health.

 

Sweet Potatoes

  • Slightly higher glycemic index (44-94), may cause faster blood sugar spikes than yams.
  • Still a good source of fiber, helping in blood sugar regulation.
  • Rich in beta-carotene, beneficial for eye health and overall wellness.

 

Recommendations for Diabetics

 

  • Prefer yams for better blood sugar control due to their lower glycemic load.
  • Include both in a balanced diet but monitor portion size.
  • Combine with proteins or healthy fats to slow carbohydrate absorption.
Can yams be part of a diabetic-friendly diet plan?

 

Yams can be a healthy addition to a diabetic diet, offering a wealth of vitamins and minerals. Their complex carbohydrates digest slowly, reducing the risk of spikes in blood sugar. Thanks to their fiber content, the natural sweetness in yams is easier to manage.

Nutrition
 


  • Calories: 158 kcal per 150g serving

  • Carbohydrates: 39g

  • Protein: 2g

  • Fiber: 5g

  • Fat: 0.2g

 
Glycemic Load (GL) of Yams
 

  • The Glycemic Index (GI) of yams ranges from 35 to 54, making them a relatively low-GI food.
  • Glycemic Load (GL): Approximately 11 for a medium-sized serving (150 grams), a useful measure for controlled portion sizes.

 
Benefits for Diabetics
 

  • Yams are rich in antioxidants that help reduce inflammation.
  • Their high fiber content aids in maintaining stable blood sugar levels.
  • Valuable source of Vitamin C, potassium, and manganese, supporting overall health.

 
Serving Suggestions
 

  • Roasted yam wedges with herbs and spices.
  • Baked yam mash with garlic and olive oil.
  • Yam and vegetable stir-fry.
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