Per 100 Grams Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/hash-browns

hash browns

CARBS

18 grams

PROTEINS

2 grams

FATS

9 grams

Hash browns are primarily made from potatoes and are high in carbohydrates, which can lead to increased blood sugar levels, making them less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100 grams

Glycemic Index: 60

Glycemic Load: 11

Fiber: 2 grams

Key Nutrients: Potassium, Vitamin C

Health Impact: Hash browns have a moderate glycemic index and can cause a significant rise in blood sugar levels due to their high carbohydrate content. The digestion time is relatively quick, leading to a faster insulin response.

💉 Suggested Bolus

If consuming, consider a dual-wave or extended bolus to manage the rapid increase in blood sugar post-meal.

🍽️ Best Paired With (Veg)

Scrambled tofu – High in protein and low in carbs, providing satiety without affecting blood sugar significantly.
Avocado slices – Rich in healthy fats and fiber, helping to slow carbohydrate absorption and stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Provides a high protein content that helps in moderating blood glucose levels.
Smoked salmon – Omega-3 fatty acids in salmon improve insulin sensitivity and provide heart health benefits.

🥄 Smart Substitutes

Cauliflower hash browns – Lower in carbs and provides a similar texture and flavor to traditional hash browns.
Turnip hash browns – Offers a lower glycemic index, helping to manage blood sugar levels more effectively.
Zucchini hash browns – High in fiber and low in carbohydrates, aiding in slower glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes do not rapidly elevate blood glucose levels.
30–60 min: Stable blood sugar due to slow digestion and absorption of carbohydrates.
2–3 hr: Continued blood sugar stability, preventing the typical spikes seen with high-carb meals.

“Many in the low-carb community find that replacing traditional high-carb sides like hash browns with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Consider replacing traditional hash browns with a low-carb alternative such as cauliflower hash browns, which significantly reduce carbohydrate content.

🤔 FAQs about hash browns

Can eating low-carb hash browns help with weight management?

Yes, low-carb substitutes typically have fewer calories and more fiber, which can aid in weight loss and management.

Are there any other benefits to low-carb hash browns besides blood sugar control?

Yes, they often contain higher levels of vitamins and minerals from the vegetables used, contributing to overall health.

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