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https://www.bluecircle.foundation/food/eggo-waffles
Eggo waffles
CARBS
31g
PROTEINS
4g
FATS
5g
Eggo waffles are high in carbohydrates and processed ingredients, making them less advisable for individuals managing diabetes through a low-carb diet.
Quantity: 2 waffles (70g)
Glycemic Index: 76
Glycemic Load: 23
Fiber: 1g
Key Nutrients: Minimal
Health Impact: High carbohydrate content and a high glycemic index can lead to rapid increases in blood sugar and significant insulin response.
💉 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 – Rich in healthy fats that can help slow the absorption of carbohydrates.
- Spinach Omelette – Provides protein and is low in carbs, supporting stable blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Smoked Salmon – High in omega-3 fatty acids and protein, which do not spike blood sugar.
- Grilled Chicken Breast – Lean protein source that helps maintain fullness and stabilize blood sugar levels.
🥄 Smart Substitutes
- Almond Flour Pancakes – Lower in carbs and higher in fiber and protein, which can help manage blood sugar levels.
- Coconut Flour Crepes – Significantly lower in carbs and can be enriched with eggs for protein, aiding in slower glucose release.
- Chia Seed Pudding – High in omega-3 fatty acids and fiber, helping to stabilize blood sugar levels post-meal.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb alternatives digest slower than high-carb foods like traditional waffles.
- 30–60 min: Gradual increase in blood sugar, if any, due to the high fiber and protein content in the substitutes.
- 2–3 hr: Stable blood sugar levels, likely avoiding the sharp spikes and subsequent drops associated with high-carb meals.
“Many in the low-carb community find that replacing traditional breakfast items with high-protein, high-fiber options not only helps in managing day-to-day blood sugar levels but also improves overall satiety and energy throughout the day.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of protein or healthy fat, such as almond butter or a side of eggs, to slow the absorption of glucose.
🤔 FAQs about Eggo waffles
Can I eat traditional waffles if I have diabetes?
It's best to avoid traditional waffles as they are high in refined carbs and can cause blood sugar spikes. Consider low-carb alternatives like almond flour pancakes.
How can I make low-carb waffles more filling?
Add protein sources like eggs or Greek yogurt to the batter, and top with nuts or seeds for added fiber and healthy fats.
