Yam (Without Salt, Drained, Cooked, Boiled, Baked) (1 Cup, Cubes)

Reduce the yam portion and avoid having it as the main bulk of the meal; measure a smaller serving and add more non-starchy vegetables instead.

Pair yam with protein such as eggs, fish, chicken, tofu, or plain Greek yogurt to slow digestion and reduce the post-meal rise.

Add high-fiber, low-starch vegetables such as broccoli, spinach, green beans, zucchini, cauliflower, or salad vegetables alongside the yam.

Include a modest amount of fat, such as avocado, olive oil, nuts, or seeds, rather than eating yam alone.

Choose boiled or baked yam without added sugar, sweet sauces, or sugary drinks, and avoid mashing it with sweetened ingredients.

Take a 10–20 minute easy walk after the meal, if appropriate for your health and mobility.