Per 2 Waffles — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/frozen-waffles

Frozen waffles

CARBS

30g

PROTEINS

FATS

Frozen waffles are high in carbohydrates and often contain added sugars and refined flours, making them less advisable for individuals managing diabetes through a low-carb diet.

Quantity: 2 waffles (70g each)

Glycemic Index: 76

Glycemic Load: 23

Fiber: 1g

Key Nutrients: Minimal

Health Impact: Frozen waffles can lead to rapid increases in blood sugar due to their high carbohydrate content and quick digestion time.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the rapid rise and prolonged blood sugar elevation.

🍽️ Best Paired With (Veg)

Avocado slices – Healthy fats in avocado can help slow digestion and stabilize blood sugar levels.
Spinach and mushroom sauté – High in fiber and nutrients while being low in carbs, supporting overall metabolic health.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Protein helps to stabilize blood sugar levels and increase satiety.
Smoked salmon – Rich in omega-3 fatty acids and protein, aiding in blood sugar control and heart health.

🥄 Smart Substitutes

Almond flour pancakes – Lower in carbs and higher in fiber, helping to manage blood sugar levels more effectively.
Coconut flour crepes – Significantly lower in carbs and can help in maintaining a steadier blood glucose level.
Chia pudding – High in fiber and omega-3 fatty acids, which can aid in blood sugar regulation.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb options digest more slowly.
30–60 min: Stable blood sugar due to slow release of glucose from low-carb substitutes.
2–3 hr: Continued stable blood glucose levels, avoiding the spikes associated with traditional 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 blood sugar levels but also enhances overall satiety throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Pair with a source of protein or healthy fats, such as almond butter or a side of eggs, to slow the absorption of glucose.

🤔 FAQs about Frozen waffles

Can I ever eat traditional waffles again?

It's best to limit traditional high-carb waffles and opt for low-carb alternatives that don't spike your blood sugar.

How do I make low-carb pancakes or waffles?

Use ingredients like almond flour or coconut flour instead of wheat flour, and sweeten with stevia or erythritol instead of sugar.

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