9Yam
Yam is widely consumed by more than half of the world’s population. Africans, most especially eat the most of this food by processing it into a morsel food through pounding which they call ‘pounded yam.’ Yam is also low on the glycemic index. However, high temperature and increased cooking time in a large quantity of water increase the starch, the degree of digestibility, and well as the blood glucose levels. Through this, the glycemic index and glycemic load are increased. This means the cooking method plays a vital role in increasing foods’ moisture content. When cooked under low temperature without the yams getting too soft, they become slow to digest. With its high fiber content, yams have a glycemic index of 54.
