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https://www.bluecircle.foundation/food/eggo
Eggo
CARBS
31g
PROTEINS
4g
FATS
9g
Eggo waffles are high in carbohydrates and processed ingredients, making them less advisable for individuals managing diabetes through a low-carb diet.
Quantity: 70g
Glycemic Index: 76
Glycemic Load: 22
Fiber: 1g
Key Nutrients: Some iron and calcium
Health Impact: High in refined carbs and can cause significant blood sugar spikes and increased insulin demand, potentially leading to quicker digestion and shorter satiety.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid rise in blood sugar.
🍽️ Best Paired With (Veg)
- Avocado and Spinach Salad – Healthy fats and fiber enhance satiety and further stabilize blood sugar levels.
- Grilled Tofu – Provides a high-protein addition that helps to slow digestion and glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein helps to maintain muscle mass and stabilize blood sugar levels.
- Smoked Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.
🥄 Smart Substitutes
- Almond Flour Pancakes – Lower in carbs and higher in fiber and protein, which can help manage blood sugar levels.
- Coconut Flour Crepes – Very low in carbs and no added sugar, helping to minimize blood glucose spikes.
- Chia Seed Pudding – High in fiber and omega-3 fatty acids, supporting blood sugar control and heart health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest more slowly.
- 30–60 min: Stable blood sugar due to slow release of glucose from low-carb foods.
- 2–3 hr: Continued stable blood sugar, preventing the typical high followed by a crash seen with high-carb meals.
“Many in the low-carb community find that replacing traditional breakfast items like waffles with lower carb alternatives not only helps in managing day-to-day blood sugar levels but also contributes to a more stable energy level throughout the day.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with a high-protein or high-fiber topping like almond butter or avocado to slow glucose absorption.
🤔 FAQs about Eggo
Can I ever eat traditional waffles as a diabetic?
It's best to limit traditional high-carb waffles as they can cause significant blood sugar spikes. Opt for low-carb alternatives instead.
How do I make low-carb pancakes taste good?
Use ingredients like almond flour, eggs, and vanilla extract for flavor. Sweeten naturally with a small amount of berries or monk fruit sweetener.
