Per Small Packet — Diabetes Nutrition Facts

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

Gems

CARBS

High

PROTEINS

Low

FATS

Low

Gems are small, colorful confectioneries made primarily of sugar and chocolate, coated with a thin hard shell. They are not advisable for individuals managing diabetes due to their high sugar and carbohydrate content.

Quantity: 10 grams

Glycemic Index: High

Glycemic Load: High

Fiber: Negligible

Key Nutrients: None beneficial for diabetes management.

Health Impact: Gems can cause rapid spikes in blood glucose levels due to their high sugar content and minimal fiber, protein, or fat which could lead to increased insulin demand and potential hyperglycemia.

💉 Suggested Bolus

If consumed, consider a dual-wave or extended bolus to manage the rapid rise in blood sugar.

🍽️ Best Paired With (Veg)

Grilled Tofu Salad – High in protein and fiber, aiding in satiety and blood sugar control.
Zucchini Noodles with Pesto – Low in carbohydrates and high in healthy fats, supporting steady glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken with Avocado Salad – Provides lean protein and healthy fats, which help to stabilize blood sugar levels.
Salmon with Steamed Broccoli – Rich in omega-3 fatty acids and fiber, promoting heart health and glycemic control.

🥄 Smart Substitutes

Dark Chocolate (70% or higher) – Lower in sugar and carbs, high in antioxidants which can improve insulin sensitivity.
Nuts – Provide healthy fats and fiber, which help manage blood sugar levels and curb cravings.
Berries – Low in carbs and high in fiber, helping to minimize blood sugar spikes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as substitutes are low in carbs and high in fiber or fats.
30–60 min: Stable blood sugar due to slow digestion and absorption of fats and fibers.
2–3 hr: Continued stable blood sugar, preventing the typical high followed by a crash seen with high-sugar snacks.

“Many in our community have found that focusing on whole, minimally processed foods not only helps in managing blood sugar levels but also enhances overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Avoid consumption. If consumed, pair with a source of protein or healthy fat to slow glucose absorption.

🤔 FAQs about Gems

Can I eat sweets if I have diabetes?

It's best to limit sweets as they can cause blood sugar spikes. Opt for low-carb, high-fiber alternatives like dark chocolate or berries.

How often should I check my blood sugar if I'm eating low-carb?

Monitoring should be personalized, but generally, checking before and 2 hours after meals can help you understand how your body responds to different foods.

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

Schedule a free session with one of our trained peer supporters who live with diabetes.

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