One Wrap — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/hummus-falafel-wrap-chili

Hummus falafel wrap chili

CARBS

Medium to high

PROTEINS

Moderate

FATS

Moderate

This food item is not ideal for a low-carb diabetes management approach due to its potentially high carbohydrate content from the wrap and falafel.

Quantity: Typically 250-300 grams per serving

Glycemic Index: Medium

Glycemic Load: Medium to high

Fiber: Moderate

Key Nutrients: Fiber, protein, healthy fats

Health Impact: The carbohydrate content and glycemic load can lead to significant blood sugar spikes, particularly due to the presence of bread and falafel which are high in carbs.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose to manage the slower digestion of fats and proteins along with the carbs.

🍽️ Best Paired With (Veg)

Greek Salad – Adds fiber and healthy fats without significant carbs, aiding in overall glycemic control.
Zucchini Noodles – Provides a filling, nutritious base that complements the meal without adding excess carbohydrates.

🍽️ Best Paired With (Non Veg)

Grilled Salmon – Rich in omega-3 fatty acids and protein, supporting heart health and blood sugar stability.
Roasted Turkey Breast – Lean protein source that helps to maintain muscle mass and manage hunger levels effectively.

🥄 Smart Substitutes

Lettuce Wrap – Reduces carb intake by replacing the high-carb wrap with a fresh, crunchy alternative.
Almond Flour Tortilla – Offers a lower carb option compared to traditional flour or corn tortillas, helping to minimize blood sugar spikes.
Grilled Chicken – Increases protein content, which can help stabilize blood sugar levels and increase satiety.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of proteins and fats begins.
30–60 min: Slower rise in blood sugar if low-carb substitutes are used, compared to typical high-carb meals.
2–3 hr: More stable blood sugar levels, avoiding the sharp spikes and subsequent drops often seen with higher carb meals.

“Many in our community have found that focusing on whole, unprocessed foods and incorporating plenty of non-starchy vegetables helps manage diabetes more effectively than diets higher in carbohydrates.”
— BCDF community member

🧠 Lowering Impact Tip

Replace the traditional wrap with a low-carb alternative, such as a lettuce wrap, and reduce the amount of falafel.

🤔 FAQs about Hummus falafel wrap chili

Can I eat hummus on a low-carb diet?

Yes, in moderation. Hummus is relatively low in carbs but should be consumed in controlled portions to maintain a low-carb diet.

Is falafel low-carb?

Traditional falafel is not low-carb as it's made from chickpeas and often deep-fried. Consider using a low-carb alternative or making it with almond flour and baking instead.

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