Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/amaranth

Amaranth

CARBS

65g

PROTEINS

14g

FATS

Amaranth is a pseudo-cereal that is higher in carbohydrates, which may not be ideal for a strict low-carb diet but offers high protein and fiber content.

Quantity: 100g

Glycemic Index: Moderate

Glycemic Load: 21

Fiber: 7g

Key Nutrients: Magnesium, iron, phosphorus, and fiber

Health Impact: Amaranth's high carbohydrate content can lead to significant blood sugar spikes, particularly in those with diabetes. Its protein and fiber, however, can help moderate blood sugar levels and insulin response.

💉 Suggested Bolus

Consider a dual-wave or extended bolus to manage the slower digestion and absorption due to its fiber content.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, helping to balance the meal's macronutrient profile.
Avocado salad – Rich in healthy fats and fiber, aiding in slower digestion and sustained energy levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Provides a high-quality protein source that helps to minimize blood sugar spikes.
Baked salmon – Omega-3 fatty acids in salmon improve insulin sensitivity and provide heart health benefits.

🥄 Smart Substitutes

Cauliflower rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
Shirataki rice – Very low in carbohydrates and calories, ideal for blood sugar control.
Chopped zucchini – Provides a bulk similar to grains with a lower glycemic impact.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as amaranth is absorbed slowly.
30–60 min: A gradual increase in blood sugar may occur, depending on portion size and individual response.
2–3 hr: Blood sugar begins to stabilize as the high protein and fiber content modulates glucose absorption.

“Many in the low-carb community find that integrating high-fiber, low-carb options like amaranth in moderation can aid in managing post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Amaranth

Is amaranth suitable for a keto diet?

Amaranth is higher in carbs than typical keto foods but can be included in small portions depending on individual carb limits.

How does amaranth affect blood sugar compared to traditional grains?

Amaranth typically causes a slower and lower rise in blood sugar than more refined grains due to its higher protein and fiber content.

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