Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/bajra-flour

Bajra flour

CARBS

67g

PROTEINS

12g

FATS

Bajra flour, while gluten-free and high in fiber, is relatively high in carbohydrates, which may not be ideal for a strict low-carb diet for diabetes management.

Quantity: 100g

Glycemic Index: 54

Glycemic Load: 29

Fiber: 11g

Key Nutrients: Magnesium, Potassium, Iron

Health Impact: The high carbohydrate content can lead to significant blood sugar spikes, particularly if consumed in large quantities without other macronutrients to balance the meal.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if using insulin, to manage the slower digestion and delayed glucose response.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat with minimal carbs, helping to balance the meal's glycemic load.
Avocado – Rich in healthy fats and fiber, it can help slow digestion and glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that does not impact blood sugar levels.
Fish – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.

🥄 Smart Substitutes

Almond flour – Lower in carbs and higher in fat, which can help maintain a steadier blood sugar level.
Coconut flour – Very low in carbs and high in fiber, aiding in slower glucose absorption.
Flaxseed meal – High in omega-3 fatty acids and fiber, supporting blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as bajra flour digests slower than refined flours.
30–60 min: Gradual rise in blood sugar due to complex carbohydrates.
2–3 hr: Blood sugar begins to stabilize as the fiber content helps in slow release of glucose.

“Many in the low-carb diabetes community find that integrating millet flours like bajra, when used in moderation, can be part of a balanced diet that doesn't spike blood sugar significantly, especially when combined with high protein or fat foods.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber, low-carb ingredients and healthy fats to slow digestion and reduce blood sugar spikes.

🤔 FAQs about Bajra flour

Is bajra flour suitable for a keto diet?

Bajra flour, while lower in carbs than traditional wheat flour, still contains carbs and may not be suitable for a strict keto diet but can be used in moderation depending on individual carb limits.

Can bajra flour be used daily in a diabetic diet?

Yes, when used in moderation and paired with low-carb foods, bajra flour can be part of a daily diabetic diet without causing significant blood sugar spikes.

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