Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/boiled-buckwheat
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
Boiled buckwheat
CARBS
20g
PROTEINS
3.4g
FATS
0.6g
Boiled buckwheat is a moderate carbohydrate food, not ideal for a strict low-carb diet but can be included in moderate amounts.
Quantity: 100g
Glycemic Index: 50
Glycemic Load: 10
Fiber: 2.7g
Key Nutrients: Magnesium, Phosphorus, Copper
Health Impact: Moderate glycemic index and load, may cause moderate blood sugar spikes, especially if consumed in large quantities.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps balance the meal and slow glucose absorption.
- Avocado Salad – Rich in healthy fats and fiber, aids in slowing down the digestion of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein helps moderate blood sugar spikes and increases satiety.
- Baked Salmon – Provides omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Cauliflower Rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
- Shirataki Noodles – Very low in carbohydrates and calories, ideal for blood sugar control.
- Zucchini Noodles – Provides a pasta-like experience with a fraction of the carbs, plus added nutrients.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as digestion and absorption are slow.
- 30–60 min: Moderate rise in blood sugar, depending on portion size and individual response.
- 2–3 hr: Blood sugar begins to stabilize as the body continues to digest and absorb nutrients.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also enhances overall well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Boiled buckwheat
Can I eat buckwheat on a low-carb diet?
Buckwheat is lower in carbs than many grains, but it should be consumed in moderation depending on individual carbohydrate targets.
How does buckwheat affect blood sugar compared to other grains?
Buckwheat generally causes a more moderate blood sugar rise compared to more refined grains, due to its higher fiber content.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
From the blog
Empowering the diabetes community with expert insights, support, and resources.