Download the Full Metabolic Intelligence Report (PDF)
Mas
CARBS
60g
PROTEINS
22g
FATS
15g
Quantity: 100g
Glycemic Index: 32
Glycemic Load: 18
Fiber: 11g
Key Nutrients: Fiber, iron, potassium
Health Impact: Mas has a moderate glycemic index but a high carbohydrate content, which can lead to significant blood sugar spikes if consumed in large quantities.
💉 Suggested Bolus
Pre-bolus 15-20 minutes before eating to match insulin action with the rise in blood glucose.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helps in stabilizing blood sugar levels.
- Avocado salad – Rich in healthy fats and fiber, aids in slow digestion and minimal impact on blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and virtually no carbs, supports steady blood glucose levels.
- Baked salmon – Provides omega-3 fatty acids and protein, beneficial for overall metabolic health and blood sugar control.
🥄 Smart Substitutes
- Cauliflower rice – Lower in carbs and provides a similar texture to traditional rice, helping to manage blood sugar levels.
- Shirataki noodles – Very low in carbohydrates and calories, ideal for blood sugar control.
- Zucchini noodles – Low in carbs and can substitute for higher carb noodles, beneficial for maintaining stable glucose levels.
⏱ 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 stable blood glucose levels, preventing late postprandial spikes.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Mas
Can I eat traditional pasta if I have diabetes?
It's better to choose low-carb alternatives like shirataki or zucchini noodles to avoid blood sugar spikes.
How often should I check my blood sugar if eating low-carb?
Monitoring should be personalized, but generally, checking before and after meals can help you understand how your body responds to different foods.
Download the Full Metabolic Intelligence Report (PDF)
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