Download the Full Metabolic Intelligence Report (PDF)
Suran
CARBS
23g
PROTEINS
2g
FATS
0.2g
Quantity: 100g
Glycemic Index: Medium
Glycemic Load: 12
Fiber: 5g
Key Nutrients: Potassium, Vitamin C, Fiber
Health Impact: Suran has a moderate glycemic index and can cause blood sugar levels to rise if consumed in large quantities. Its digestion time is relatively slow, which may help in slightly moderating blood sugar spikes.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consumed.
🍽️ Best Paired With (Veg)
- Spinach – High in fiber and low in carbs, helps to stabilize blood sugar levels when paired with suran.
- Tofu – Provides a high-quality protein source that helps balance meals and control blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein helps moderate blood sugar levels and adds satiety to meals.
- Fish – Rich in omega-3 fatty acids and protein, supports overall health and helps in managing blood sugar levels effectively.
🥄 Smart Substitutes
- Cauliflower – Lower in carbs and can be used in a variety of dishes to mimic starchy textures while keeping blood sugar levels stable.
- Broccoli – Rich in fiber and nutrients, helps in slowing glucose absorption, offering better glycemic control.
- Zucchini – Low in carbohydrates and versatile for many dishes, helping to maintain lower blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as suran is low in simple sugars.
- 30–60 min: Gradual rise in blood sugar due to complex carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize as the fiber content aids in slow digestion and prolonged energy release.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Suran
Is suran good for a low-carb diet?
Yes, suran is suitable for a low-carb diet as it is relatively low in net carbohydrates and high in fiber, which helps in managing blood sugar levels.
Can suran replace potatoes in recipes?
Absolutely, suran can be a great substitute for potatoes in many recipes, offering a similar texture with fewer carbs and more fiber.
Download the Full Metabolic Intelligence Report (PDF)
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