Per 100g Serving — Diabetes Nutrition Facts

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

couscous

CARBS

36g

PROTEINS

FATS

0.3g

Couscous is a high-carbohydrate food that may not be advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100g

Glycemic Index: 65

Glycemic Load: 23

Fiber: 2.2g

Key Nutrients: Manganese, Selenium, Protein

Health Impact: Couscous, due to its high carbohydrate content, can cause significant blood sugar spikes and requires careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the rapid increase in blood sugar.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
Avocado salad – Rich in healthy fats and fiber, which can help slow the absorption of carbohydrates.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Provides a high-quality protein source that helps to stabilize blood sugar levels.
Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 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.
Broccoli rice – Provides essential nutrients and fiber with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the food.
30–60 min: Blood sugar levels may begin to rise depending on individual insulin sensitivity and portion size.
2–3 hr: Blood sugar levels may peak if couscous is consumed in large quantities without other low-carb foods.

“Many in the low-carb community find that replacing high-carb staples like couscous with vegetable-based alternatives not only helps in managing blood sugar but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Combine couscous with high-fiber vegetables and lean protein to slow digestion and reduce blood sugar spikes.

🤔 FAQs about couscous

Can couscous be part of a low-carb diet?

Couscous is relatively high in carbs, so it's typically not recommended for a strict low-carb diet. Consider substituting it with lower-carb alternatives like cauliflower rice.

How does couscous affect blood sugar compared to other grains?

Couscous can cause a quicker rise in blood sugar compared to fiber-rich whole grains, as it is a refined grain with a higher glycemic index.

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