Per 100 Grams — Diabetes Nutrition Facts

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

Broken wheat

CARBS

75g

PROTEINS

12g

FATS

Broken wheat, also known as bulgur or cracked wheat, is not advisable from a low-carb diabetes standpoint due to its high carbohydrate content which can lead to significant blood sugar spikes.

Quantity: 100g

Glycemic Index: 48

Glycemic Load: 25

Fiber: 18g

Key Nutrients: Fiber, magnesium, iron

Health Impact: High in carbohydrates, which can cause rapid increases in blood sugar and insulin levels, potentially leading to longer digestion time.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage the slower digestion and delayed glucose response.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, helps balance the meal's glycemic load.
Avocado salad – Rich in healthy fats and fiber, slows down carbohydrate absorption and minimizes spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Provides high-quality protein without adding carbs, stabilizing blood sugar levels.
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 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, aiding in glucose management.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as digestion and absorption are slow.
30–60 min: Moderate increase in blood sugar, depending on portion size and individual metabolic response.
2–3 hr: Blood sugar begins to stabilize as the fiber content helps to moderate absorption rates.

“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

🧠 Lowering Impact Tip

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

🤔 FAQs about Broken wheat

Can broken wheat be part of a low-carb diet?

Broken wheat is higher in carbs than other substitutes like cauliflower rice, so it should be used sparingly depending on individual carb tolerance.

What are the best ways to incorporate broken wheat in a diabetic diet?

Use it in small amounts and always pair it with high-fiber vegetables and lean proteins to mitigate blood sugar spikes.

Have a question about Broken wheat or any other topic related to diabetes?

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