Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/brown-poha

Brown poha

CARBS

75g

PROTEINS

FATS

Brown poha, while slightly better than white poha due to its higher fiber content, is still a high-carbohydrate food and not advisable for a low-carb diabetes management approach.

Quantity: 100g

Glycemic Index: 70

Glycemic Load: 52.5

Fiber: 2g

Key Nutrients: Fiber, Iron, Magnesium

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful management of insulin response and digestion time.

💉 Suggested Bolus

Pre-bolus insulin 15-20 minutes before consumption to match the rapid glucose rise.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, supporting blood sugar management.
Stir-fried Vegetables – Fiber-rich and low in carbs, helping to slow glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides high-quality protein with minimal carbs, aiding in glycemic control.
Baked Fish – Rich in omega-3 fatty acids and low in carbohydrates, supporting overall health and stable blood sugar levels.

🥄 Smart Substitutes

Cauliflower Rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
Shirataki Rice – Very low in carbohydrates and calories, aiding in better blood sugar control.
Chopped Zucchini – Provides a low-carb alternative that can bulk up meals without causing significant blood sugar spikes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar due to slow digestion and low carbohydrate content.
2–3 hr: Continued stable blood sugar, preventing the common highs and lows associated with higher carb meals.

“Many in the low-carb diabetes community find that replacing traditional high-carb staples with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall dietary satisfaction without the feeling of deprivation.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Brown poha

Can brown poha be a part of a low-carb diet?

Brown poha, while slightly better than white poha, still contains a considerable amount of carbs. Opting for vegetable-based substitutes like cauliflower rice can be more beneficial for blood sugar control.

How can I make a low-carb meal more filling?

Incorporate more fiber and protein into your meals, such as adding leafy greens and lean meats or tofu, which help increase satiety without adding excessive carbohydrates.

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