💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus if on insulin therapy.

🍽️ Best Paired With (Veg)

• Grilled Tofu – High in protein and low in carbs, helps balance the meal and reduce overall glycemic load.
• Avocado Salad – Rich in healthy fats and fiber, slows digestion and helps moderate blood sugar spikes.

🍽️ Best Paired With (Non Veg)

• Grilled Chicken Breast – Provides a high-protein, low-carb complement that helps stabilize blood glucose levels.
• Baked Salmon – Rich in omega-3 fatty acids and protein, supports overall health and helps manage blood sugar response.

🥄 Smart Substitutes

• Cauliflower Mash – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
• Roasted Radishes – Lower in carbs and can mimic the texture of roasted yams when cooked, suitable for blood sugar management.
• Turnip Fries – Provides a crunchy, starchy alternative with lower carbohydrate content, aiding in less glucose variability.

⏱ Blood Sugar Timeline

• 0–15 min: Little to no impact as the body begins to digest the yams.
• 30–60 min: Blood sugar levels may start to rise depending on individual insulin sensitivity and the portion size of the yams.
• 2–3 hr: Blood sugar levels may peak and begin to stabilize, especially if yams were consumed with fiber-rich or protein-rich foods.

🧠 Lowering Impact Tip

Combine with a source of healthy fats or proteins to slow the absorption of glucose.