Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/ash-plaintains

Ash Plaintains

CARBS

31.5g

PROTEINS

1.3g

FATS

0.2g

Ash plantains are high in carbohydrates and may not be advisable for a low-carb diabetes management diet.

Quantity: 100g

Glycemic Index: Medium

Glycemic Load: 16

Fiber: 2.3g

Key Nutrients: Potassium, Vitamin A, Vitamin C

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and require careful insulin management.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage blood sugar spikes.

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats that can help slow the absorption of any carbs and stabilize blood sugar levels.
Mixed greens – Very low in carbs and high in fiber, aiding in overall glucose management.
Nuts – Provide healthy fats and protein, contributing to satiety and minimal impact on blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein source that helps maintain muscle mass and stabilizes blood sugar levels without adding carbs.
Fish – Rich in omega-3 fatty acids which can improve insulin sensitivity and provide essential nutrients without carbs.
Eggs – Versatile and high in protein, supporting blood sugar control and providing lasting satiety with minimal carbs.

🥄 Smart Substitutes

Cauliflower – Lower in carbs and can be mashed or riced to mimic the texture of starchy foods without causing significant blood sugar spikes.
Zucchini – Can be spiralized into noodles for a low-carb alternative that is also rich in fiber, helping to manage blood sugar levels.
Spaghetti squash – Offers a pasta-like experience with significantly fewer carbohydrates, supporting better blood glucose control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar due to slow digestion and low carbohydrate content.
2–3 hr: Continued stable blood sugar, preventing late postprandial spikes.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also improves overall health and energy levels.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in very small portions or substitute with lower-carb vegetables like zucchini or cauliflower.

🤔 FAQs about Ash Plaintains

Can I eat bananas if I am following a low-carb diet?

Bananas are relatively high in carbs. Opt for berries like raspberries or strawberries for a lower-carb fruit option.

How can I satisfy my craving for potatoes?

Try substituting potatoes with cauliflower, which can be steamed and mashed for a similar texture but with fewer carbs.

Is it okay to have pasta on a low-carb diet?

Traditional pasta is high in carbs. Consider alternatives like zucchini noodles or spaghetti squash for a similar experience with much fewer carbs.

Have a question about Ash Plaintains or any other topic related to diabetes?

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