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https://www.bluecircle.foundation/food/20g-makhana
20g makhana
CARBS
15g
PROTEINS
3g
FATS
1g
Makhana is advisable for individuals with diabetes due to its low carbohydrate content.
Quantity: 20g
Glycemic Index: 25
Glycemic Load: 4
Fiber: 1g
Key Nutrients: Magnesium, phosphorus, potassium
Health Impact: Makhana has a low glycemic index and load, leading to a minimal impact on blood sugar levels. The combination of protein, fats, and fiber in makhana helps slow down digestion and reduce the likelihood of spikes.
💉 Suggested Bolus
Consider pairing makhana with a protein source or incorporating it into a balanced meal to minimize post-meal blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Minimal impact on blood sugar
- 2–3 hr: Minimal impact on blood sugar
“Incorporating makhana as a snack can help maintain stable blood sugar levels due to its low carbohydrate content and high fiber content.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair makhana with a source of protein or healthy fats to further lower the impact on blood sugar.
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