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All bran
CARBS
22g
PROTEINS
4g
FATS
1g
Quantity: 30g
Glycemic Index: 42
Glycemic Load: 9
Fiber: 10g
Key Nutrients: Fiber, iron, B vitamins
Health Impact: The high fiber content can help with glucose management, but the carbohydrate content may still cause blood sugar spikes in some individuals with diabetes.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion due to high fiber.
🍽️ Best Paired With (Veg)
- Avocado – Rich in healthy fats that help slow carbohydrate absorption and stabilize blood sugar levels.
- Spinach salad – Low in carbs and high in fiber, aiding in overall glucose management.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides protein that helps moderate blood sugar levels and enhances satiety.
- Boiled eggs – High in protein and fats, they help in slowing down the absorption of carbohydrates.
🥄 Smart Substitutes
- Chia seeds – High in fiber and omega-3 fatty acids, chia seeds help stabilize blood sugar levels.
- Flaxseed meal – Low in carbs and high in fiber, aiding in glucose control and providing a feeling of fullness.
- Almond flour – Provides a low-carb, high-protein alternative that helps in managing blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as high-fiber content slows digestion.
- 30–60 min: Gradual increase in blood sugar due to slow release of carbohydrates.
- 2–3 hr: Stable blood sugar levels due to high fiber content preventing sharp spikes.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or protein to slow the absorption of glucose.
🤔 FAQs about All bran
Can I eat all bran if I am on a strict low-carb diet?
All bran is higher in carbs than other low-carb substitutes. Consider portion control or opting for alternatives like chia seeds or flaxseed meal.
How does fiber affect blood sugar?
Fiber slows down the digestion of carbohydrates, resulting in a slower and smaller rise in blood sugar levels post-meal.
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