Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/black-wheat

Black wheat

CARBS

65g

PROTEINS

13g

FATS

Black wheat, while containing antioxidants and being a whole grain, is still high in carbohydrates and may not be the best choice for managing diabetes with a low-carb diet.

Quantity: 100g

Glycemic Index: 68

Glycemic Load: 44

Fiber: 10g

Key Nutrients: Antioxidants, dietary fiber, vitamins, and minerals

Health Impact: High carbohydrate content can lead to significant blood sugar spikes, requiring careful management of portion size and meal composition.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if using insulin to manage diabetes.

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein addition that does not contribute additional carbs, stabilizing blood sugar levels.
Avocado salad – Rich in healthy fats and fiber, helps to slow digestion and prevent spikes in blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein helps to maintain muscle mass and stabilize blood sugar levels without adding carbs.
Baked salmon – High in omega-3 fatty acids and protein, supporting overall cardiovascular health and glycemic control.

🥄 Smart Substitutes

Almond flour – Lower in carbs and has a higher protein content, which can help in managing blood sugar levels.
Coconut flour – Very low in carbs and high in fiber, aiding in slower digestion and steadier blood glucose levels.
Flaxseed meal – High in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as digestion and absorption are slow.
30–60 min: Gradual increase in blood sugar due to fiber content slowing down the absorption.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content moderating the release of glucose.

“Many in the low-carb community find that integrating high-fiber, low-carb options like black wheat into meals, especially when paired with lean proteins and healthy fats, can significantly aid in managing post-meal blood sugar spikes.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Black wheat

Is black wheat suitable for all types of diabetes?

Black wheat can be a part of a diabetic diet, especially for those managing type 2 diabetes, due to its higher fiber content compared to regular wheat. However, individual responses can vary, and monitoring blood sugar levels is crucial.

How often can I include black wheat in my diet?

While black wheat is lower in carbs than traditional wheat, it should still be consumed in moderation. Focus on a balanced diet with varied sources of nutrients.

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