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https://www.bluecircle.foundation/food/custard
Custard
CARBS
15g
PROTEINS
5g
FATS
7g
Custard is typically high in sugars and carbohydrates, which can lead to increased blood glucose levels, making it less advisable for individuals managing diabetes through a low-carb diet.
Quantity: 100g
Glycemic Index: 35
Glycemic Load: 5
Fiber: 0g
Key Nutrients: Calcium, Vitamin A
Health Impact: Custard can cause quick spikes in blood sugar due to its high sugar content, necessitating careful insulin management and monitoring of blood glucose levels.
💉 Suggested Bolus
Consider a dual-wave or extended bolus to manage the slower digestion of fats and proteins along with the rapid absorption of sugars.
🍽️ Best Paired With (Veg)
- Grilled zucchini and eggplant – Low in carbs and provides fiber, which helps in moderating blood sugar levels.
- Cauliflower rice – Acts as a low-carb base, helping to fill without causing glucose spikes.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Rich in omega-3 fatty acids which can help improve insulin sensitivity.
- Roasted chicken – High in protein, supporting satiety without impacting blood sugar levels.
🥄 Smart Substitutes
- Almond milk panna cotta – Offers a similar creamy texture with significantly fewer carbs and sugars, using almond milk and a sugar substitute.
- Coconut cream custard – Uses coconut milk and a low-carb sweetener to provide a rich, creamy dessert without the high sugar content.
- Greek yogurt with vanilla extract – Provides a creamy texture with probiotics and minimal carbs, enhanced with natural vanilla for flavor.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest more slowly.
- 30–60 min: Stable blood sugar levels due to reduced carbohydrate content.
- 2–3 hr: Continued stable blood glucose, preventing late postprandial spikes.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps maintain better blood sugar control but also improves overall well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Opt for a version made with a sugar substitute and full-fat milk or cream to reduce carbohydrate content.
🤔 FAQs about Custard
Can I eat custard if I am managing diabetes?
Traditional custard can be high in sugars and carbs. Opt for low-carb substitutes like almond milk panna cotta or coconut cream custard.
How can I make a diabetes-friendly custard at home?
Use ingredients like full-fat coconut milk, almond milk, and natural sweeteners like stevia or erythritol to reduce carb content.
