One Bowl — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/burrito-bowl

Burrito bowl

CARBS

Medium to high

PROTEINS

High

FATS

Moderate

A burrito bowl typically consists of a base of rice with toppings such as beans, meat, vegetables, cheese, and salsa. From a low-carb diabetes standpoint, this item can be problematic due to its high carbohydrate content primarily from rice and beans.

Quantity: Typically 400-500 grams

Glycemic Index: Medium to high

Glycemic Load: High

Fiber: High

Key Nutrients: Protein, fiber, vitamins from vegetables

Health Impact: The high carbohydrate content from rice and beans can cause significant blood sugar spikes and require careful insulin management. The digestion time can be prolonged due to the fiber in beans and vegetables.

💉 Suggested Bolus

Consider splitting the insulin dose, with part given before the meal and part after to manage the delayed glucose rise from high fiber content.

🍽️ Best Paired With (Veg)

Avocado – Rich in healthy fats that help slow digestion and stabilize blood sugar levels.
Nuts – Provide protein and fats, contributing to satiety and minimal impact on glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – High in protein, helps maintain muscle mass and stabilizes blood sugar levels.
Steak Strips – Low in carbs and high in protein, supporting blood sugar control and satiety.

🥄 Smart Substitutes

Cauliflower Rice – Reduces carb content significantly compared to traditional rice, helping to minimize blood glucose spikes.
Leafy Greens – Adds volume and nutrients with minimal impact on blood sugar levels.
Zucchini Strips – Provides a low-carb alternative to beans, adding texture and fiber without a significant glucose rise.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar if low-carb options are chosen.
30–60 min: Stable blood sugar levels due to high fiber and protein content from smart substitutes.
2–3 hr: Continued stable blood sugar, supporting sustained energy without significant drops or spikes.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Replace rice with a low-carb alternative like cauliflower rice, omit beans, and increase the proportion of leafy greens and non-starchy vegetables.

🤔 FAQs about Burrito bowl

Can I include beans in my burrito bowl?

Beans are higher in carbs; consider substituting with zucchini strips or extra leafy greens for a lower carb option.

Is cheese a good option for a burrito bowl?

Cheese is low in carbs and can be a good source of calcium and protein, making it a suitable option for those managing blood sugar.

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