Cooked — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/70-grams-cooked-bajra

70 grams cooked bajra

CARBS

34 grams

PROTEINS

4 grams

FATS

1.5 grams

Bajra (pearl millet) is a whole grain and is better than refined grains but still contains a significant amount of carbohydrates, which may not be ideal for a low-carb diet aimed at managing diabetes.

Quantity: 70 grams

Glycemic Index: 54

Glycemic Load: 18.36

Fiber: 2 grams

Key Nutrients: Magnesium, phosphorus, manganese

Health Impact: Bajra has a moderate glycemic index and can cause moderate blood sugar spikes. It contains carbs that can raise blood sugar levels, requiring careful management of portion size and insulin response.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if using an insulin pump to manage the slower digestion and absorption rate.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, helping to balance the meal's glycemic load.
Avocado Salad – Rich in healthy fats and fiber, which can help slow the absorption of carbohydrates.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides a high-quality protein source that does not affect blood glucose levels.
Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health without impacting blood sugar.

🥄 Smart Substitutes

Cauliflower Rice – Lower in carbs and provides a similar texture to grains, helping to minimize blood sugar spikes.
Shirataki Noodles – Very low in carbohydrates and calories, aiding in better blood glucose control.
Zucchini Noodles – Low in carbs and can be a nutritious substitute for grain-based sides.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the food.
30–60 min: Moderate rise in blood sugar due to carbohydrate content.
2–3 hr: Blood sugar begins to stabilize as the body processes the carbohydrates.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods and avoiding grains helps maintain more stable blood glucose levels.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about 70 grams cooked bajra

Can I eat bajra if I am on a strict low-carb diet?

Bajra is lower in carbs than some grains but should be consumed in moderation due to its carb content.

What are the best times to consume bajra for blood sugar control?

Consuming bajra during a meal with protein and healthy fats can help mitigate blood sugar spikes.

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