1. The Healthy Image of Yam
Yam is known as a food so good for stamina that it’s called the ‘eel of the mountains.’ In particular, the slimy mucilage component ‘mucin’ is recognized as a good food for people with weak stomachs because it has the effect of protecting the stomach wall and aiding digestion.
2. Yam and Carbohydrates
However, yam is also a ‘root vegetable’ that grows underground, and its main nutritional component is ‘carbohydrate (starch).’
– Starchy Vegetable: Yam is classified as a ‘starchy vegetable,’ just like sweet potatoes and potatoes. It contains about 15-20g of carbohydrates per 100g, which is not a small amount.
– Glycemic Response: Therefore, consuming yam will naturally raise your blood sugar. Drinking it as a juice after grinding it, or eating it cooked, can lead to faster digestion and absorption, which can raise blood sugar more than eating it raw.
3. The ‘Medicinal Plant’ Misconception
While it is true that yam has several health benefits, this does not mean that a person with diabetes can eat it freely without worrying about blood sugar. The habit of drinking ground yam every morning, thinking it’s ‘good for the body,’ can actually become a cause of raising both fasting and post-meal blood sugar.
When a person with diabetes consumes yam, they must adjust their total carbohydrate amount by reducing their intake of rice or other grains.
Summary: Yam is a healthy food ingredient that is good for the stomach, and at the same time, a starchy vegetable whose main component is carbohydrate. It is not a ‘medicine,’ so one must recognize that it raises blood sugar and be sure to control the portion size.
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