Per 100g Serving — Diabetes Nutrition Facts

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

granola

CARBS

32g

PROTEINS

FATS

12g

Granola typically contains a high amount of carbohydrates and sugars, which can lead to increased blood glucose levels, making it less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100g

Glycemic Index: 60

Glycemic Load: 19

Fiber: 7g

Key Nutrients: Magnesium, Phosphorus, Zinc

Health Impact: High carbohydrate and sugar content can cause significant blood sugar spikes and require careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the delayed glucose response from the fats and proteins.

🍽️ Best Paired With (Veg)

Greek yogurt (unsweetened) – High in protein and probiotics, aids in digestion and adds creaminess without sugar.
Avocado – Rich in healthy fats that help to slow carbohydrate absorption and stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Smoked salmon – Provides omega-3 fatty acids and protein, supporting overall cardiovascular health and glycemic control.
Boiled eggs – High in protein and fats, helps to keep you full and stabilize blood sugar levels.

🥄 Smart Substitutes

Mixed nuts – Provides healthy fats and protein with minimal impact on blood sugar levels.
Chia seed pudding – Offers high fiber and omega-3 fatty acids, helping to stabilize blood sugar.
Flaxseed granola (homemade, sugar-free) – Lower in carbs and sugars, helps in managing glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower.
30–60 min: Stable blood sugar due to slow release of nutrients.
2–3 hr: Continued stability in blood sugar, preventing spikes and crashes.

“Many in our community have found that replacing traditional high-carb snacks with nutrient-dense, lower-carb alternatives not only helps in managing day-to-day blood sugar levels but also contributes to a more stable and predictable glucose management over time.”
— BCDF community member

🧠 Lowering Impact Tip

Opt for granola with no added sugars and a higher fiber content, or replace with a lower-carb, nut-based alternative.

🤔 FAQs about granola

Can I eat granola if I have diabetes?

Traditional granola can be high in sugars and carbs. Opt for a low-carb, sugar-free version or consider alternatives like mixed nuts or chia seed pudding.

What are the best times to consume low-carb snacks?

Low-carb snacks can be beneficial when you anticipate longer periods between meals or need a stable energy source without spiking your blood sugar.

Have a question about granola 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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