💉 Suggested Bolus

Pre-bolus 15-20 minutes before consuming to manage the anticipated blood sugar rise.

🍽️ Best Paired With (Veg)

• Grilled tofu – Provides a high-protein, low-carb complement that can help moderate blood sugar spikes.
• Avocado slices – Rich in healthy fats that can slow the absorption of carbohydrates and stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

• Grilled chicken breast – High in protein and low in carbs, helping to balance the meal's glycemic load.
• Baked salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health and blood sugar control.

🥄 Smart Substitutes

• Cauliflower mash – Lower in carbs and can mimic the texture and flavor of mashed yams when seasoned well.
• Roasted radishes – Offer a similar mouthfeel with significantly fewer carbohydrates.
• Turnip cubes – Can be roasted to provide a lower-carb alternative with a similar texture to yams.

⏱ Blood Sugar Timeline

• 0–15 min: Little to no impact on blood sugar as the body begins to digest the yams.
• 30–60 min: Blood sugar levels may begin to rise depending on the portion size and individual metabolic response.
• 2–3 hr: Blood sugar levels may peak and then start to stabilize, especially if yams are eaten with fats or proteins.

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.