Per Serving — Diabetes Nutrition Facts

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

Enchiladas

CARBS

High

PROTEINS

Moderate

FATS

Moderate

Enchiladas, typically made with tortillas, meat, cheese, and sauce, are not advisable from a low-carb diabetes standpoint due to their high carbohydrate content primarily from the tortillas.

Quantity: 1 enchilada (approximately 200 grams)

Glycemic Index: High

Glycemic Load: High

Fiber: Low

Key Nutrients: Protein, fats, some vitamins from added vegetables

Health Impact: Enchiladas can lead to significant blood sugar spikes due to the high carbohydrate content from the tortillas. The digestion of simple carbs can cause rapid insulin response and elevated blood glucose levels.

💉 Suggested Bolus

If consuming, consider pre-bolusing insulin to manage the anticipated spike in blood glucose. Adjusting the timing of insulin administration may help mitigate post-meal hyperglycemia.

🍽️ Best Paired With (Veg)

Avocado salad – Provides healthy fats which can help slow digestion and absorption of carbohydrates.
Steamed broccoli – Offers fiber and essential nutrients with minimal impact on blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Adds protein to help feel full longer without contributing to blood sugar spikes.
Pan-seared salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar stability.

🥄 Smart Substitutes

Low-carb tortillas – Reduces overall carbohydrate content, helping to minimize blood glucose spikes.
Cauliflower rice – Acts as a filler without the high carbs of traditional rice, maintaining a lower glycemic load.
Zucchini strips – Can replace tortillas for an even lower carb version, adding nutritional value without sacrificing texture.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the meal.
30–60 min: Slower rise in blood sugar due to reduced carb content from substitutes.
2–3 hr: More stable blood sugar levels, avoiding significant spikes typical with traditional high-carb meals.

“Many in the low-carb diabetes community find that swapping high-carb ingredients for vegetable-based or lower-carb alternatives not only helps manage blood sugar levels but also enhances overall meal satisfaction without feeling deprived.”
— BCDF community member

🧠 Lowering Impact Tip

Replace traditional corn or flour tortillas with low-carb tortillas made from coconut or almond flour. Additionally, focus on increasing the protein and healthy fat content by adding more meat and using full-fat cheese.

🤔 FAQs about Enchiladas

Can I eat traditional enchiladas if I have diabetes?

It's best to modify traditional enchiladas with low-carb substitutes to help manage your blood sugar levels effectively.

What are the best low-carb substitutes for rice in enchiladas?

Cauliflower rice is an excellent substitute as it mimics the texture of rice with a fraction of the carbs.

How can I make my enchiladas more filling without adding carbs?

Increase the fiber and protein content by adding more vegetables like spinach or mushrooms and using lean meats like chicken or beef.

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

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