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white matar
CARBS
27g
PROTEINS
8g
FATS
1g
Quantity: 100g
Glycemic Index: 45
Glycemic Load: 12
Fiber: 8g
Key Nutrients: Fiber, protein, vitamins B
Health Impact: White matar has a moderate glycemic index and load, which can lead to moderate blood sugar spikes. Its carbohydrate content requires careful portion control and monitoring of blood glucose levels post-consumption.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
- Avocado salad – Rich in healthy fats and fiber, which can help slow the absorption of carbohydrates and stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides a high-protein, low-carb complement to meals, aiding in satiety and blood sugar control.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and helping to moderate blood sugar responses.
🥄 Smart Substitutes
- Cauliflower rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
- Chopped zucchini – Provides a low-carb alternative that can bulk up meals without causing significant blood sugar spikes.
- Shirataki noodles – Very low in carbohydrates and can substitute for higher-carb options in many dishes.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar, depending on portion size and preparation.
- 2–3 hr: Blood sugar begins to stabilize as the digestion process continues, especially if paired with fiber-rich, low-carb foods.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about white matar
Can I eat white matar if I am on a strict low-carb diet?
White matar can be included in small portions. Consider pairing it with high-fiber, low-carb foods to minimize blood sugar spikes.
What are the best ways to prepare white matar for a diabetic diet?
Opt for cooking methods that include healthy fats and lean proteins, such as sautéing with olive oil and spices or combining with grilled meats or tofu.
Download the Full Metabolic Intelligence Report (PDF)
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