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https://www.bluecircle.foundation/food/20g-makhana
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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.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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