One Medium-Sized Bhakari — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/bajara-bhakari

Bajara bhakari

CARBS

44g

PROTEINS

11g

FATS

Bajra bhakari is a traditional Indian flatbread made from millet flour, which is higher in carbs but also contains moderate protein and fiber. It is not ideal for a strict low-carb diet but can be included occasionally in controlled portions.

Quantity: 100g

Glycemic Index: 54

Glycemic Load: 29

Fiber: 9g

Key Nutrients: Magnesium, Phosphorus, Fiber

Health Impact: Bajra bhakari has a moderate glycemic index and load, leading to a moderate impact on blood sugar levels. Its fiber content can aid in slower digestion and a more gradual insulin response.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before consumption to match the carbohydrate absorption rate.

🍽️ Best Paired With (Veg)

Paneer Stir Fry – High in protein and healthy fats, helping to stabilize blood sugar levels.
Mixed Vegetable Salad with Olive Oil – Rich in fiber and healthy fats, aiding in slow digestion and minimal blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – Provides a high-protein, low-carb option that helps maintain glycemic control.
Fish Tikka – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and stable blood sugar levels.

🥄 Smart Substitutes

Almond Flour Roti – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels.
Coconut Flour Flatbread – Significantly lower in carbohydrates and rich in fiber, aiding in slower glucose absorption.
Flaxseed Meal Chapati – High in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Gradual rise in blood sugar due to slow digestion of fats and fibers.
2–3 hr: Stable blood sugar levels as the body continues to slowly digest and absorb nutrients.

“Many in the low-carb diabetes community find that integrating high-fiber, high-protein foods with healthy fats leads to better satiety and easier blood sugar management compared to traditional high-carb meals.”
— BCDF community member

🧠 Lowering Impact Tip

Consume smaller portions and pair with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about Bajara bhakari

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

Bajra bhakari can be higher in carbs; consider almond flour or coconut flour alternatives for a lower carb option.

How can I make my meals more diabetes-friendly?

Focus on incorporating more lean proteins, healthy fats, and high-fiber vegetables to slow down glucose absorption and reduce spikes.

Have a question about Bajara bhakari or any other topic related to diabetes?

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