One Bowl — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/chili

Chili

CARBS

15g

PROTEINS

15g

FATS

10g

Chili, when prepared with low-carb ingredients, can be a suitable meal option for managing diabetes.

Quantity: 250g

Glycemic Index: Low

Glycemic Load: Moderate

Fiber: 5g

Key Nutrients: Protein, fiber, iron, zinc

Health Impact: Chili with low glycemic index ingredients can help maintain stable blood glucose levels.

💉 Suggested Bolus

Consider pre-bolusing if insulin is used, to manage the moderate glycemic load.

🍽️ Best Paired With (Veg)

Avocado Slices – Adds healthy fats which can help slow digestion and reduce blood sugar spikes.
Mixed Green Salad – Increases fiber intake, helping to manage blood sugar levels more effectively.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides additional protein, supporting muscle maintenance and satiety without impacting blood sugar levels.
Steamed or Grilled Asparagus – Low in carbs and high in fiber, complementing the chili without adding significant carbs.

🥄 Smart Substitutes

Cauliflower Rice – Reduces carb content significantly compared to traditional rice or cornbread often served with chili.
Zucchini Noodles – Offers a low-carb alternative to pasta for serving under chili, enhancing fiber intake without adding significant carbs.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as chili typically digests slowly due to its high protein and fat content.
30–60 min: Gradual increase in blood sugar, moderated by the fiber and protein in the chili.
2–3 hr: Blood sugar levels should remain stable if the chili is low in carbs and high in fiber and protein.

“Many in the low-carb community find that a hearty bowl of chili, especially when made with low-carb ingredients, can be both satisfying and effective in managing blood sugar levels, making it a popular choice in diabetic diets.”
— BCDF community member

🧠 Lowering Impact Tip

Use lean meats and non-starchy vegetables, avoid adding beans or corn.

🤔 FAQs about Chili

Can I add beans to my chili?

Beans are higher in carbs. Consider using a smaller amount or substituting with chopped mushrooms or diced eggplant to maintain lower carb levels.

Is chili good for every type of diabetes?

Chili can be a good option for people with diabetes when prepared with low-carb ingredients. However, individual responses can vary, so monitoring blood sugar levels is recommended.

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

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