Sumac Rosemary Garlic Roasted Yams

Yams are becoming a more and more popular way for those adhering to paleo or strict diets to consume complex carbs. Generally, complex carbs should make up a large percentage of our plates as they are full of nutrients and provide our bodies’ preferred source of energy. What makes a carb complex? Basically all plant foods in their natural, original form have a good supply of complex carbs. They become simple when they get refined and modified, for example when wheat is stripped of its outer husk and inner bran, leaving only the isolated white flour. Higher concentrations of simple carbs hit the body harder, spiking blood sugar more intensely which leads to an equally drastic drop that lowers mood and energy. They no longer have the natural amounts fiber and nutrients that slow down digestion. A good way to determine how a food will affect blood sugar, or glucose, levels is to look up its score on the Glycemic Index in a quick internet search. It ranges from 0 to 100 and foods with a score below 55 are considered low glycemic, they are digested and absorbed more slowly and thus have a more gradual and sustained effect on blood sugar levels. Foods that fall between 56 and 69 are considered medium and 70 or greater is considered high. Yam’s score changes with the type of preparation used but it generally falls into the medium category, whereas potatoes, a similar starchy vegetables, fall into the high category. Whole grains like brown rice, oats, quinoa and whole wheat are all also in the medium category. One way to lower the effect of a carbohydrate on the body, even if it is higher on the GI is to add in some protein and healthy fats to the meal, both of which slow down digestion- a balanced plate keeps everything in balance.
Sumac is an earthy, citrusy spice and along with rosemary and garlic it gives a wide range of flavour to simple yams. It is used widely in Middle Eastern cuisines to add in a slightly tart and acidic note, similar to but less pronounced than lemons.