taro vs potato glycemic index

Taro is grown from the tropical taro plant and is not one of the nearly 600 types of yams. The American Diabetes Association states that carbohydrate amount (grams of carbohydrates) and available insulin may be the most importantfactors influencing blood sugar response after eating and should beconsidered when developing an eating plan. If you havent yet, you can subscribe to my videos for free by clicking here. Potato Nutrition Facts. What about baked French fries? When you compare them to an intact grain, like barley groats (also known as pot barley), a super-low GI food, you can see how refined grains and potatoes are simply no match. Subscribe to Videos Discuss Republish View Transcript Sources Cited Potato chips, often criticized for processing that adds fats and sodium, actually have a lower glycemic index than other forms of potatoes -- at a value of 51. Taro should be stored in a cool, dry place up to one week. But no such protection is gained from potatoes for cancer, heart disease, or overall mortality. By subscribing, you will automatically receive the latest videos emailed to you or downloaded to your computer or portable device. Potatoes and pancakes often have a GI of over 90. One study found that when protein and fat are added to foods high in carbohydrates, this can lower the glycemic index of the food. Red Potatoes vs Yukon Gold Potatoes: Whats The Difference? Food Funct. Taro has a lower GI than potatoes depending on the cooking method used. Glycemic targets: Standards of medical care in diabetes2022. Taro provides 4.1 grams of fiber per 100 gram serving. Taros unique flavor is described as sweet, nutty and meaty. Whichever you choose or have on hand, proper storage is crucial. Glycemic Index Foundation. Believe in Yourself! When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Foods on the GI scale are categorized as: Now we know what the glycemic index is, and how it affects blood sugar, lets answer, which one has a higher GI? The taro is peeled and then steamed. The GL for each test food was determined from its GI value and carbohydrate content. Turnips have myriad health benefits. You can find advantages with heart health. It can regulate blood sugar and give hypoglycemic people a safe source of lasting energy. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Macronutrient breakdown side-by-side comparison, Fat type breakdown side-by-side comparison. The average price for taro is $4.99 per pound. Referencing the GI of foods can useful, but it shouldn't be the only tool you use to help control blood sugars. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Vitamin C has been shown in studies to help with the growth and repair of tissues throughout the body 18. Lets answer the most common question asked, which one is better? Chewing up whole potatoes still leaves them in small chunks that are appreciably larger than mashed consistency. The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. Knowing the glycemic index of food is important especially if blood sugar levels are a concern. How Potassium Can Help Control High Blood Pressure, The Effect of the Sodium to Potassium Ratio on Hypertension Prevalence: A Propensity Score Matching Approach, Effect of magnesium supplementation on blood pressure: a meta-analysis. Another test-tube study showed that the antioxidants in purple yams could prevent the conversion of angiotensin 1 to angiotensin 2, a compound responsible for elevated blood pressure (26). Glycemic load of taro The glycemic load (GL) of taro is equal to 12.7, which classifies it as a medium GL food. Folks had a big drop in appetite after eating boiled mashed potatoes, compared to white rice or white pasta, which is right where fried French fries were stuck, as well as baked French fries. This can diminish the flavor. doi:10.2337/dc15-0429. Nutrients. Baked: up to 375 degrees, usually cooked covered In addition, be careful not to rub your eyes 7. Explanation: The given food contains more Potassium than 90% of foods. Chinese yam has been used for its medicinal properties for centuries. Why is My Blood Sugar High After Exercise. They are full of complex carbs and a good source of resistant starch, a type of carb that is resistant to digestion. Purple yams and taro root look similar, hence the confusion between the two. Less production equals higher costs. If you look at other whole plant foodsnuts, vegetables, fruits, and legumes (which are beans, split peas, chickpeas, and lentils)theyre associated with living a longer life. GI is a classification of food based on the blood glucose response to a food relative to a standard glucose solution. The glycemic index(GI) is a relative ranking of how differentcarbohydratesaffect blood sugar. It stands to reason that a diet full of high glycemic index foods would (among other things) up your risk for Type 2 diabetes or insulin resistance. The glycemic index ranks food on a scale from 0 to 100. Similarly, it is relatively rich in Fiber, Carbs, Magnesium, and Net carbs . The Immune System Potatoes provide 12.6 mg of vitamin C compared to o mg for rice per 100 grams cooked. Think of oats: Quick oats have a higher GI than whole rolled oats. The following charts highlight low, medium, and high GL foods based on data from the Linus Pauling Institute at Oregon State University. Storing them in a refrigerator can make the center hard and change the cell structure. Food Chem. For example, boiled waxy potatoes have a glycemic index of 89 while baked starchy potatoes have a glycemic index of 111. Potato Are Potatoes Better? Its safe to say they are significantly more popular overall. Stay tuned for the final two videos in this series: How to Reduce the Glycemic Impact of Potatoes and The Healthiest Type of Potato. Among the benefits of following the GI list when planning your meals: Critics of the GI system note it has several flaws that can make it an unreliable measurement. 2013;4(3):356S-67S. Taro Glycemic index of taro The glycemic index (GI) of taro equals to 48, which classifies it as a low GI food. 2016;6:e195. A humid basement or root cellar is the best area. Vitamin E is controlled and monitors the functioning of the insulin. That sugar goes into your blood and makes blood sugar levels rise. Lets examine the more popular goals people have. Potato skin is beige and slightly rough to smooth. This is likely due in part to purple yams low glycemic index (GI). Dietary glycemic index and load and the risk of type 2 diabetes: a systematic review and updated meta-analyses of prospective cohort studies. 2005-2023 Healthline Media a Red Ventures Company. Foods high on the glycemic index release glucose rapidly. By Debra Manzella, RN They typically cause a lower and slower rise in blood glucose and, subsequently, insulin levels as well. For example, an apple has a GI of 40 and contains 15 grams of carbs. Steelhead Trout vs Rainbow Trout Whats The Difference? You may have heard taro can make a run at potatoes and win the nutritional war. Furthermore, one study in mice found that purple yams had anti-inflammatory effects and decreased symptoms of colitis (36). Zhu Y, Lasrado JA, Hu J. Its somewhat earthy and slightly sweet from the naturally occurring sugars. This is a function of the type and quantity of carbohydrate, as well . The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes). Potatoes all have different GI scores. Vitamin C is an antioxidant, and are best for the normal functioning of the metabolism. Potatoes make up 30% of the vegetables the average U.S. adult eats in . Compared to potatoes, yuca root is higher in calories, protein, and carbs. One reason many people supplement with magnesium in the evening is because it helps calm the whole body including blood vessels. Therefore, lets examine how to store both vegetables. Well, if you boil potatoes and then put them in the fridge to cool, some of the starch crystallizes into a form that can no longer be broken down by the starch-munching enzymes in your gut. The glycemic index ranges from 0-100: High GI = 70 to 100. Are the preparation methods described? To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. Okinawan sweet potatoes are in the morning glory family and completely unrelated to yams, such as ube. 2015;25(9):795-815. doi:10.1016/j.numecd.2015.05.005. Nutrients. Difference Between Glycemic Index and Glycemic Load. It remains a staple food in this region and the rest of Asia, Oceania, Africa and other tropical places 1. Normally, foods high in carbohydrates, like potatoes, are quickly digested, broken down into glucose and released into the blood. 2005;105(4):557-62. Its texture has the consistency of tofu or gnocchi. Is there any way we can have our potatoes and eat them too, by somehow lowering their glycemic index? Eur J Clin Nutr. Taro and sweet potatoes are not the same and come from different plant families and species. J Am Diet Assoc. Promising research suggests that two anthocyanins in purple yams cyanidin and peonidin may reduce the growth of certain types of cancers, including: That said, these studies used concentrated amounts of cyanidin and peonidin. Foods with a high GI value (e.g. To subscribe, select the "Subscribe on Android" button above. Plus, it is harder to harvest androts quickly, making fast shipping essential. Important differences between Taro and Potato Taro has more Vitamin E , Fiber, Manganese, and Copper, however Potato has more Iron, Vitamin C, and Vitamin B3. White vegetables: glycemia and satiety. Nonetheless, when stripped of their skins, they are different colors. Many people call Russet potatoes Idaho, causing some to ask if theyre the same. They have some similarities but also have differences. Read more details in our complete guide to Turnip Nutrition where we will cover Carbohydrates, Glycemic Load FODMAPs and more. Debra Manzella, MS, RN, is a corporate clinical educator at Catholic Health System in New York with extensive experience in diabetes care. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The GI of regular potatoes varies. How Much Sugar Should People With Diabetes Have Per Day? Both fresh and frozen yuca can be used in a variety of recipes. The articles rely on scientific studies, medical associations and professional experience. You can find it pretty much anywhere, but its primarily consumed in Asia, Oceania and Africa. Glycemic targets: Standards of medical care in diabetes2022, A good guide to good carbs: The glycemic index. Taro is healthier than potatoes due to its higher percentage of fiber, vitamin A, B vitamins and minerals. Glycemic Index (GI) measures how quickly the body breaks down the different carbohydrates in food. Helping to prevent cell damage can help with the following: The B vitamins provided by both vegetables include the following: A lack of B vitamins has been associated with oxidative stress and neural inflammation. By comparison, the glycemic index of parsnips is 97. Lay the cubed sweet potato onto the pan and drizzle with olive oil and a sprinkle of salt. Potassium helps the body get rid of excess sodium reducing fluid build-up. They also produce healthy fatty acids and B vitamins (32, 33, 34, 35). But the question is how to manage diabetes. It shows the amounts side by side, making it easier to realize the amount of difference. One review of 40 studies found that the occurrence of asthma in adults was associated with low vitamin A intake. Next, let's take a look at the Vitamin density. Lets Compare ThemContinue, As a Certified Healthy Coach specializing in nutrition, I spend much time informing people about healthy foods. Taro is a root vegetable from the plant colocasia esculenta and potato is a root vegetable from the plant solanum tuberosum. Taro root is mainly consumed by athletes for long lasting energy. (40 x 15)/100 = 6, so the glycemic load of an apple is 6. Food with a low GI is a food that won't raise your blood sugar as much as a food with a medium or high GI. Ideal Daily Carbohydrates for Managing Diabetes, What to Eat for Breakfast When You Have Diabetes, International tables of glycemic index and glycemic load values: 2008, Carbohydrate quality and health: distilling simple truths from complexity, Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium (ICQC), 6. 112kcal vs 86kcal 36.67% more dietary fiber per 100g? The lower the glycemic index, the better. Glycemic index (GI) is a system that ranks a food's ability to raise blood sugar levels. Creative Commons Attribution-NonCommercial 4.0 International (CC BY-NC 4.0). The chilling effect might, therefore, also slow the rate at which the starch is broken down and absorbed. Taro: taro is a root that is well known for its low content in carbohydrates and has a low glycemic index. While these results are promising, they were obtained in a lab. Are Purple Carrots Healthier? This is a detailed review of glucomannan, a natural dietary fiber that has been shown to be an effective weight loss supplement. Complete Comparison, in the Bay of Bengal, which is located in Southeast Asia. Its still harvested and eaten in Africa, but its hardly a staple food. One test-tube study showed that resistant starch from purple yams increased the number of Bifidobacteria, a type of beneficial gut bacteria, in a simulated large bowel environment (30). This is a method used to figure out how a food will raise your blood glucose or sugar, per Harvard Health Publishing. Fiber remains in the digestive tract and provides gut related health benefits. Thus, its unlikely that you would reap the same benefits from eating whole purple yams. Glycemic Index Foundation. In a study released in 2018 32 healthy adults were given B vitamin supplementation for six months. Is It Good or Bad? Additional Article Resources 20 21 22 23 24 25. Studies have shown that anthocyanins may help reduce blood pressure and inflammation and protect against cancer and type 2 diabetes (2, 3, 4). Someone gave you the explanation, and it was correct. Taro has 43mg of Calcium, while Potato has 15mg. Potatoes are better for weight loss than taro due to its fewer calories, carbohydrates and fat. They have a higher percentage of vitamin C, riboflavin, niacin and zinc. This article explains the glycemic index and how it works. Employed in a healthcare facility, he's worked with nutritionists and staff. The glycemic index (GI) is a measure of how much the carbohydrates in a food affect blood sugar. Taro root ( Colocasia esculenta) is a root vegetable native to Southeast Asia. Potatoes vary when it comes to glycemic index (GI), a measure of how a food affects your blood glucose. doi:10.2337/dc08-1239. Consumption of Arbi will help maintain the blood pressure. Cauliflower: this a delicious alternative to potato chips due to its low-carb content. 2019;110(4):803-804. doi:10.1093/ajcn/nqz215, Augustin LSA, Kendall CWC, Jenkins DJA, et al. Answer (1 of 4): Taro root is an excellent source of dietary fiber and good carbohydrates, which both improve the function of your digestive system and can contribute to healthy weight loss. Potatoes are often associated with Europe and America. In fact, studies have shown that consuming more vitamin C can increase your antioxidant levels by up to 35%, protecting against oxidative cell damage (8, 9, 10). Study 2: The glycemic index values of potatoes varied significantly, depending on the variety and cooking method used (P =.003) ranging from intermediate (boiled red potatoes consumed cold: 56) to moderately high (roasted California white potatoes: 72; baked US Russet potatoes: 77) to high (instant mashed potatoes: 88; boiled red potatoes: 89). The results indicated preliminary evidence B vitamin supplementation reduced oxidative stress and inflammation 19. Black crappie and white crappie are two different species of fish although they are from the same family and genus. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet and for good reason. National Health Service (NHS). When you havetype 2 diabetes, one of the best ways to control your glucose levels is to eat foods that don't cause major blood sugar (glucose) spikes. Atkinson FS, Foster-Powell K, Brand-Miller JC. They have some similarities causing many people to ask about their differences. For a diabetes patient, blood pressure might be a common issue because many people suffer from these two issues at the same time. Arbi is one of the good vegetables that help in diabetes. Magnesium helps keep blood pressure levels stable and balanced. Diabetes meal planning. They contain 63% fewer calories. protein per 100g 1.5g 1.53g International tables of glycemic index and glycemic load values: 2008. At the same time, the glycemic index of boiled sweet potatoes was . Taro contains about three times more fiber and 30% less fat than potato. However, whole wheat spaghetti has a medium GL (14) while regular, white flour spaghetti has a high GL (20). Debra Manzella, MS, RN, is a corporate clinical educator at Catholic Health System in New York with extensive experience in diabetes care. Not true at all. Taro rootoriginated in the Bay of Bengal, which is located in Southeast Asia. Am J Clin Nutr. Theyre similar to each other making some people wonder the differences between the two. Data provided by FoodStruct.com should be considered and used as information only. Am J Clin Nutr. Boiled and roasted potatoes have the lowest GI (both 59), while baked potatoes are higher (69) and mashed and instant potatoes have the highest GI (78 and 82, respectively). About the glycemic index. A: Potatoes can have a high glycemic index (GI) - a measurement of how quickly a food raises blood sugarand are linked to weight gain. The low end of the scale has foods that have little effect on blood sugar levels. The glycemic index is a scale that relates to how quickly or slowly a given food will cause your blood glucose level to rise. According to Full Plate Living, Yuca also has a low glycemic index (GI) of only 46 while potatoes have a . . Now, its not like meat, which may actually actively shorten your life, but there may be an opportunity cost to eating white potatoes, since every bite of a potato is a lost opportunity to put something even healthier in your mouth something that may actively make you live longer. To avoid sensitivity to the skin, peel under running water using gloves. Brown rice vs white rice are two which Im often asked about. Purple yams are rich in antioxidants, including anthocyanins and vitamin C. Antioxidants help protect your cells from damage caused by harmful molecules called free radicals (6). Less production equals higher costs. Looking at the other foods eaten with the potato is also important, as you were thinking. Walleye is the S. vitreus species and sauger is the S.canadensis species. Black and white crappie share many of the same waters and similarities. Taro has a drier and chewier texture than the smoother sweet potato. Weight Loss: Taro roots can prove to be very beneficial for the ones who want to lose weight, since this has very a low caloric content. How to Reduce the Glycemic Impact of Potatoes, Getting Starch to Take the Path of Most Resistance, Gut Dysbiosis: Starving Our Microbial Self, Bowel Wars: Hydrogen Sulfide vs. Butyrate. Eventually, skin-related benefits make Arbi highly appreciable among todays youth. The study suggested that the protein and fat may trigger gut hormones and increase insulin secretion in order for this reduced glucose response to occur. Vitamin C acts as an antioxidant and fights free radicals which damage the cells. The exact links to the foods presented on this page can be found below. Centers for Disease Control and Prevention. Medium-grain rice, rice pasta, many baked goods, and some processed cereals are above 80. Yeah, but that was for French fries. They both contain soluble and insoluble fiber. Purple yams have greyish-brown skins and purple flesh, and their texture becomes soft like a potato when cooked. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. When eaten hot they had a GI score of 89 10. 2017;8(5):1988-93. These values are shown in units of percent of recommended daily intake. Potato protease inhibitor II suppresses postprandial appetite in healthy women: a randomized double-blind placebo-controlled trial. Our website services, content, and products are for informational purposes only. Researchers measured blood sugar levels of healthy volunteers before and two-hours after eating 50 grams of the same digestible carbohydrate (the test food). Its lower water content results in a dry, chewy texture but boiling or steaming makes it softer. GL uses GI and the amount of total carbohydrates per serving of a specific food to estimate both how quickly a food causes blood sugar to rise and how much blood sugar . They are produced and consumed heavily everywhere globally, except for Africa. At a separate date, the same 10 people consumed 50 grams of pure glucose (the reference food), and researchers again measured each person's glucose response AUC two hours after consumption. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 13. For example, eating an apple on its own may result in a different blood glucose response than if you ate it with some peanut butter. 100 grams contain 69 calories while 100 raw grams of taro contain 112 calories. While potatoes may have gotten a reputation of having a high glycemic index, by choosing specific types of potatoes, cooking methods and other additions to your meal, you can still enjoy potatoes in moderation without seeing spikes in your blood glucose levels.. His years of research and knowledge inspire people to achieve their goals. Please considervolunteeringto help out on the site. So, the fact that potatoes dont seem to affect mortality can be seen as a downside. For example, a higher carb diet, pancreatitis, lower production of insulin etc. You may not apply legal terms or technological measures that restrict others from doing anything permitted here. Since foods like meat and butter don't contain carbohydrates, they are not included. Foods such as oils, fats, and meats do not have a GI, though in people with diabetes, they can affect the blood sugar. The leaves may be steamed and used like spinach. Healthline Media does not provide medical advice, diagnosis, or treatment. is a scale measuring how fast a particular food raises the blood sugar in the blood, can lead to health complications with the heart, nerves, kidneys and eyes, A study published in the Journal of the Diabetic Association found boiled potatoes eaten cold had a GI score of 56. Potatoes are also healthy and provide a good number of nutrients. Why is Taro better than Sweet Potato? Ube has a thick, bark-like skin, which allows the crop to store for longer, but is unpleasant to eat. If you eat potatoes when theyre cold, as in potato salad, or chilled and reheated, you can get a nearly 40 percent lower glycemic impact. Taro has 43mg of Calcium, while Potato has 15mg. It gives a fuller picture than GI alone. The low Glycemic Index of taro means that the blood sugar levels don't rise rapidly, making it a suitable food for diabetics and individuals with blood disorders. In addition to how it is cooked, the heat when eaten affects the GI. They both can be used in the same recipes requiring boiling, baking, frying, soup, stews or mashing. Arch Med Sci. Lets Compare. So, the sugar level will also be in control due to the magnesium and potassium of taro root. Foods with a higher GI value are more likely to spike your blood sugar than foods with a lower GI. Just like potatoes, eddoes are high in carbs and dietary fiber. It has more calories and fiber than potatoes, while also offering less fat. Store potatoes in a dark, cool place away from heat and do not store them in the refrigerator. Low GI = below 50. They are tasty and versatile with a vibrant color, making them an exciting ingredient that can be used in a variety of sweet and savory dishes. YUCA BENEFITS. So, though they may be your BFF, theyre not very satiating. Diabetes is a clinical condition in which the blood sugar concentration increases. 2. Potato: 12.6 mg Rice: 0 mg Vitamin A Potato: 10 IU Rice: 0 IU Find out how taro compared in my article here. Flashback Friday: Does Nutritional Yeast Trigger Crohn's Disease. Insulin resistance is when your cells dont respond properly to the hormone insulin, which is responsible for maintaining your blood sugar control. Potatoes taste more earthier. I do get that instant mashed would be different. The only place where potato flour "wins" is its low fat content (both potato and all-purpose flour have 0g). Fiber rich diets have been linked to regular bowel movements and a lower risk of colon cancer 17. Taro has brownish skin with rings and hairs. One test-tube study observed that flavonoid-rich purple yam extracts reduced oxidative stress and insulin resistance by protecting insulin-producing cells in the pancreas (19). Researchers believe this is likely due to their impressive antioxidant content (25). Potato flesh is whitish to yellow while taros flesh is white, beige or purple with purple specs. A low GI is considered 55 or less. Because the former are significantly more broken down and require less effort to digest, ergo that impact blood sugars more/faster. Lets answer,whats the difference between a walleye and a sauger? Glycemic index (GI) is a measure of how quickly a food can make your blood sugar (glucose) rise. American Diabetes Association. Find out how red compared to Russet in my article here. They may even help reduce your risk of certain conditions, such as colorectal cancer, inflammatory bowel disease (IBD), and irritable bowel syndrome (IBS). This is the third in a five-part video series on potatoes. Can be boiled, roasted, or steamed. They are best taken when baked: you can cut them into small pieces and add some oil for the perfect taste. Pure glucose has a GI of 100, so the closer a food is ranked to 100, the more it spikes your blood sugar. What is low GI? They have a higher percentage of vitamin C, riboflavin, niacin and zinc. At first glance its difficult to determine which one contains a higher percentage than the other. Arbi lowers the risk of developing diabetes in normal people. If youre trying to control your weight, though, you may want to avoid even baked french fries. Both whole grain spaghetti and spaghetti made from white flour are considered low GI (48 and 49, respectively). Asthma is a chronic inflammatory disease of the airways. Preheat the oven to 375 degrees F and line a baking pan with parchment paper. 1987;45(2):423-31. Simply being more mindful of your carb choices rather than severely limiting them can also be more sustainable in the long run, as compared to more restrictive diets. As noted in the nutrient section of this article earlier, the nutrients provided by both have many health benefits. If youre interested about how sweet spuds held up against pumpkin for health and nutrition, check out my comparison article here. A test-tube study found that purple yams contain antioxidants that may help lower blood pressure in a way similar to that of common blood-pressure-lowering medications called angiotensin-converting-enzyme inhibitors (ACE inhibitors) (26). Tufts & Health Nutrition | Tufts Employees, Obesity is a Disease: Why, and Why it Matters, Many Herbal Products Found to Have Substantial Quality Issues, Relative Heath of Processed Foods Calcium Intake Recommendations, Small Amounts of Physical Activity Can Have Big Benefits, Muscle Building, Sports Performance, and Diet, Physical Activity Plus Moderate Calorie Reduction Helps Cardiovascular Health, Step Counters and Fitness Trackers May Boost Activity Levels. A study published in the Journal of the Diabetic Association found boiled potatoes eaten cold had a GI score of 56. If you systematically pull together all the best studies on potato consumption and chronic disease risk, an association is found for the risk of type 2 diabetes and hypertension. That was for fried French fries, though. It is only produced in a handful of tropical and subtropical countries where the crops are very small compared to potatoes. Processed foods such as candy, breads, cake,and cookies have a high GI, while whole foods such as unrefined grains, non-starchy vegetables, and fruits tend to have a lower GI. This makes yuca root suitable for diabetics. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. What GI values of foods can tell you about their impact on blood sugar. 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