Per 10 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/good-katira

Good katira

CARBS

Low

PROTEINS

Low

FATS

Negligible

Good katira, also known as gum tragacanth, is a low-carb, plant-derived thickener that is generally considered safe and beneficial for people with diabetes due to its minimal impact on blood sugar levels.

Quantity: 10 grams

Glycemic Index: Low

Glycemic Load: Low

Fiber: High

Key Nutrients: Fiber

Health Impact: Due to its low carbohydrate content and high fiber, good katira does not significantly raise blood sugar levels, making it suitable for diabetes management.

💉 Suggested Bolus

No specific bolus technique needed due to the low carbohydrate content.

🍽️ Best Paired With (Veg)

Grilled tofu with herbs – Provides a high-protein, low-carb option that complements the fiber in katira.
Stir-fried vegetables – Adds essential nutrients without adding significant carbs, supporting overall blood sugar management.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein helps maintain muscle mass and stabilizes blood sugar levels.
Baked salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.

🥄 Smart Substitutes

Chia seeds – High in fiber and omega-3 fatty acids, helping to stabilize blood sugar levels.
Flaxseeds – Low in carbs and high in fiber, aiding in glucose control.
Psyllium husk – Helps in slowing down digestion and reducing blood sugar spikes post meals.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as katira is low in carbohydrates and high in soluble fiber.
30–60 min: Stable blood sugar due to the slow digestion of the soluble fiber present in katira.
2–3 hr: Continued stability in blood sugar levels, with no significant spikes expected.

“Many in the low-carb diabetes community find that incorporating soluble fiber-rich foods like katira into their diet helps manage appetite and blood sugar levels effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in moderation and combine with a source of healthy fats or proteins to further stabilize blood sugar levels.

🤔 FAQs about Good katira

How does katira help in managing diabetes?

Katira is rich in soluble fiber, which can slow down the absorption of sugar and help in maintaining more stable blood glucose levels.

Can katira be used daily?

Yes, when used in moderation, katira can be a beneficial part of a daily low-carb diet to help manage blood sugar levels.

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