The Suitability of unripe plantain and yam in the management of diabetes may be crucial for the black African population in Europe or Sub-Sahara Africa. Managing type 2 diabetes requires a carefully planned diet that includes foods with a low glycemic index to help regulate blood sugar levels and improve insulin sensitivity. Among commonly consumed staples in many parts of Africa and beyond, yam and unripe plantain are notable carbohydrate sources. This article compares the suitability of yam and unripe plantain in managing diabetes, focusing on their glycemic index, glycemic load, and overall impact on blood sugar control. Understanding the nutritional differences between these two foods can guide healthier dietary choices for individuals living with diabetes.
Type 2 diabetes is a chronic condition characterised by insulin resistance, where the body’s cells do not respond effectively to insulin. This leads to elevated blood sugar levels, a condition called hyperglycemia. If this condition is not controlled, it can cause complications such as cardiovascular disease, nerve damage, kidney issues, and vision problems. Diet plays a crucial role in managing type 2 diabetes by helping to regulate blood sugar levels, improve insulin sensitivity, and maintain a healthy weight. A diabetes-friendly diet focuses on consuming low glycemic index (GI) foods, such as fresh wholesome foods including grains, vegetables, legumes, and lean proteins, which release glucose slowly into the bloodstream. Reducing the intake of refined carbohydrates, added sugars and unhealthy fats is important to avoid blood sugar spikes and promote overall health. Also, incorporating fibre-rich foods helps to improve digestion and slow glucose absorption. A well-structured diet, combined with regular physical activity and, prescribed medication, is essential for effective management of type 2 diabetes.
The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a low glycemic index (55 or less) are digested and absorbed more slowly, leading to smaller fluctuations in blood sugar and insulin levels. This makes them suitable for managing diabetes.
Glycemic Index of Yam and Unripe Plantain
Yam: The GI of yam varies depending on the type and preparation method. However, most yams have a medium GI (50–70). For example, boiled yam has a GI of 50–60. Yam is a starchy tuber but contains a considerable amount of dietary fibre, which helps moderate its blood sugar impact.
Unripe Plantain: Unripe plantain has a low GI of 30–40 when boiled. This is due to its high resistant starch content, which is digested more slowly, producing a lower glycemic response.
Yam and Unripe Plantain in the Management of Diabetes
Yam: While yam is a healthier carbohydrate option compared to high-GI foods (like white bread or potatoes), its medium GI means it should be consumed in moderation.
Yam is still a good source of complex carbohydrates, fibre, and essential nutrients, but it may cause a more noticeable rise in blood sugar compared to unripe plantain.
Unripe Plantain: Due to its lower GI, unripe plantain is often preferred for people with diabetes. It helps maintain stable blood sugar levels and reduces the risk of postprandial (after-meal) spikes.
Unripe plantain is also rich in fibre, vitamins (like vitamins C and B6), and minerals (such as potassium and magnesium), which are beneficial for overall health and blood sugar control.
Based on the insights from recent research findings, unripe plantain meal is more effective than yam meal in managing type 2 diabetes due to its lower GI and glycemic load (GL). The study by Asante (2019) revealed that boiled plantain had a lower glycemic load (12.62) compared to yam (20.39), indicating a lesser impact on postprandial blood glucose levels. Similarly, Ajayi et al. (2023) found that meals prepared from unripe plantains had a moderately low GI and GL (8.1±1.2), making them suitable for maintaining stable blood sugar levels. In contrast, yam has a relatively higher GI and GL, leading to more significant blood glucose fluctuations. Additionally, unripe plantain contains higher dietary fibre and resistant starch, which slow glucose absorption and improve glycemic control, as supported by its ability to reduce postprandial blood glucose levels in type 2 diabetes patients (Mary et al., 2025). Therefore, unripe plantain is a more favourable dietary option than yam for managing type 2 diabetes.
Key Comparison
| Food | Glycemic Index | Impact on Blood Sugar | Suitability for Diabetes |
| Unripe Plantain | 30–40 (low) | Minimal | Highly suitable |
| Yam | 50–70 (medium) | Moderate | Suitable in moderation |
Conclusion
Effective dietary management is vital in controlling type 2 diabetes, and understanding the glycemic properties of staple foods like yam and unripe plantain is essential for making informed dietary choices. While both foods provide valuable nutrients and are better alternatives to high-GI foods, unripe plantain is distinctly more suitable for managing diabetes due to its lower glycemic index (30–40) and glycemic load, which minimize postprandial blood sugar spikes. Additionally, its high fibre and resistant starch content further improve glycemic control and overall metabolic health. Yam, with its medium GI (50–70), can still be included in a diabetes-friendly diet but should be consumed in moderation to avoid significant blood sugar fluctuations. Based on the evidence, unripe plantain emerges as a more favourable carbohydrate source for people with diabetes, and its incorporation into daily diets, alongside other low-GI foods, can significantly enhance diabetes management and overall well-being.
References
Asante, R. B. (2019). Determining the glycemic load of boiled yam, cassava and plantain in Abura, Central Region of Ghana (Doctoral dissertation, University of Cape Coast).
Ajayi, O. H., Oladosu, G. S., Bolajoko, O. O., Okoruwa, J. O., & Adebowale, A. A. (2023). ASSESSMENT OF THE GLYCEMIC INDEX OF MEAL FROM UNRIPE PLANTAIN (Musa paradisiaca). Journal of Institutes for Dietetics in Nigeria, 1(1), 31-41.
Mary, N. I., Patricia, N. U., Nwanneka, A. P., Chinyere, A. E., & Peace, E. E. (2025). Low Glyaemic Index and Glycaemic Load Dishes Lower Postprandial Plasma Glucose in Type 2 diabetes patients.
