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https://www.bluecircle.foundation/food/bun
Bun
CARBS
25 grams
PROTEINS
6 grams
FATS
3 grams
Not advisable for a low-carb diabetes approach.
Quantity: 1 bun (60 grams)
Glycemic Index: High
Glycemic Load: High
Fiber: 1 gram
Key Nutrients: Iron, B vitamins
Health Impact: The high carbohydrate content in buns can lead to rapid spikes in blood sugar levels, requiring a significant insulin response. The digestion time is relatively quick, further contributing to blood sugar fluctuations.
💉 Suggested Bolus
Pairing with fiber-rich vegetables or lean proteins can help slow down the absorption of carbohydrates and reduce the glycemic impact.
🍽️ Best Paired With (Veg)
- Grilled vegetable stack – Provides fiber and nutrients without spiking blood sugar
- Cauliflower crust pizza – Low-carb alternative to traditional pizza crust
🍽️ Best Paired With (Non Veg)
- Lettuce-wrapped burger – Reduces carb intake while still enjoying a classic meal
- Grilled chicken sandwich with lettuce bun – High in protein and low in carbs
⏱ Blood Sugar Timeline
- 0–15 min: Avoid bun consumption to prevent immediate blood sugar spike
- 30–60 min: Opt for a lettuce wrap or portobello mushroom cap instead
- 2–3 hr: Choose a low-carb whole grain bread or almond flour bun for sustained energy
“Many in the low-carb diabetes community find that swapping buns for lower-carb alternatives helps stabilize blood sugar levels and improves overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider opting for a low-carb alternative like lettuce wraps or cloud bread.
🤔 FAQs about Bun
Can I still enjoy burgers without the bun?
Yes, opting for a lettuce wrap or portobello mushroom cap can be a delicious and low-carb alternative.
What are some low-carb bread options?
Consider almond flour bread, flaxseed bread, or cloud bread as lower-carb alternatives to traditional buns.
