Millions of individuals around the globe suffer from the persistent illness known as diabetes. High blood sugar levels result from it when the body is unable to make or use insulin properly. A healthy diet, consistent exercise, and medicine are all necessary for managing diabetes. However, a lot of people are unaware of how eating certain foods, like yams, can help manage diabetes.
In this article, we will explore why yams are good for diabetics and the various ways in which they can help manage the condition.
What are yams, and what is their nutritional value?
Yams are a starchy vegetable that originated in Africa and Asia. They come in different varieties, shapes, and sizes and are a staple food in many cultures. Yams are rich in dietary fiber, vitamins B and C, and minerals like potassium and manganese. They are also a good source of antioxidants and phytonutrients that have anti-inflammatory properties.
Low glycemic index (GI) and its significance in managing diabetes
A measurement called the glycemic index (GI) is used to gauge how much effect carbs have on blood sugar levels. Foods with a high GI value spike blood sugar levels quickly, while those with a low GI value take longer to digest and raise blood sugar levels gradually. Low GI meals are recommended for diabetics because they help control blood sugar levels.
Yams are a great option for diabetics because they have a low GI rating of around 50. Consuming yams causes the carbs to break down steadily, releasing glucose into the circulation over time. They are a safe meal for diabetics because of their delayed digestion, which helps avoid unexpected increases in blood sugar levels.
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The impact of yams on blood sugar levels
Research studies have shown that yams have a positive impact on blood sugar levels in diabetics. A study published in the Journal of Medicinal Food found that consuming yam extract reduced fasting blood sugar levels in diabetic rats. Another study published in the Journal of Ethnopharmacology found that yam extract improved insulin sensitivity in diabetic rats.
Human studies have also shown similar results. A study published in the Journal of Nutrition found that consuming yam fiber helped improve insulin sensitivity and lower blood sugar levels in obese individuals with metabolic syndrome. Another study published in the Journal of Diabetes Research found that consuming yams reduced fasting blood sugar levels and improved insulin sensitivity in type 2 diabetics.
The role of yams in promoting weight loss, reducing insulin resistance, and improving insulin sensitivity
Yams are a wonderful addition to a diabetic-friendly diet, but for optimum health, it’s crucial to include a diversity of foods. Leafy greens, broccoli, and peppers are examples of non-starchy veggies that are low in calories and high in fiber, making them the perfect choice for diabetics. In addition to regulating blood sugar levels, lean meats like poultry, seafood, and tofu also encourage fullness.
Diabetics also require healthy lipids like guacamole, almonds, and olive oil. They increase insulin sensitivity, decrease inflammation, and promote fullness. Whole carbohydrates like brown rice, quinoa, and oatmeal can also provide vital minerals and help control blood sugar levels.
Here are the roles of yams in promoting weight loss, reducing insulin resistance, and improving insulin sensitivity:
- Promoting weight loss: Yams are low in calories and high in fiber, which makes them a great food choice for weight loss. The fiber in yams helps promote satiety, reducing the feeling of hunger and preventing overeating.
- Reducing insulin resistance: Yams contain compounds like diosgenin, which have been shown to reduce insulin resistance. Insulin resistance is a major factor in the development of type 2 diabetes, and reducing it can help improve blood sugar control.
- Improving insulin sensitivity: Yams are also rich in nutrients like magnesium and vitamin B6, which are important for insulin sensitivity. Insulin sensitivity refers to the body’s ability to respond to insulin, and improving it can help regulate blood sugar levels.
Overall, yams can play an important role in promoting weight loss, reducing insulin resistance, and improving insulin sensitivity, making them a valuable food choice for diabetics.
The importance of portion control and preparation methods when consuming yams
Despite the fact that yams are healthy for diabetics, it’s essential to ingest them in proportion and pay attention to the cooking techniques. Yams are a sweet food that can quickly raise blood sugar levels if consumed in excess. Yams should be eaten in moderation by diabetics, along with other non-starchy veggies, lean meats, and healthful lipids.
It’s essential to stay away from adding high-calorie components like butter, honey, and milk when making yams. Instead, for a tasty and nutritious meal, try boiling or cooking yams with olive oil and seasonings. Another excellent choice is to simmer or boil yams to retain the fibre and minerals.
Other foods that complement yams in a diabetic-friendly diet
Yams are a wonderful addition to a diabetic-friendly diet, but for optimum health, it’s crucial to include a diversity of foods. Leafy greens, broccoli, and peppers are examples of non-starchy veggies that are low in calories and high in fiber, making them the perfect choice for diabetics. In addition to regulating blood sugar levels, lean meats like poultry, seafood, and tofu also encourage fullness.
Diabetics also require healthy lipids like guacamole, almonds, and olive oil. They increase insulin sensitivity, decrease inflammation, and promote fullness. Whole carbohydrates like brown rice, quinoa, and oatmeal can also provide vital minerals and help control blood sugar levels.
Potential side effects and precautions to take when consuming yams
Although yams are generally safe for diabetics, there are some precautions to take. Consuming too much yam can cause bloating, gas, and diarrhea, especially in people with digestive issues. It is important to start with small portions and gradually increase the intake to avoid digestive problems.
Yams also contain oxalates, which can contribute to kidney stone formation in some people. It is advisable to limit the intake of yams in people with a history of kidney stones or those at risk of developing them.
Conclusion
Yams are a great food choice for diabetics. They have a low glycemic index, promote satiety, and provide essential nutrients. Yams have been shown to improve insulin sensitivity, reduce insulin resistance, and lower blood sugar levels in diabetics.
However, it is important to consume yams in moderation, pair them with other healthy foods, and watch the preparation methods to avoid unwanted side effects. Incorporating yams into a balanced diet can help manage diabetes and improve overall health.