Per 100 Grams — Diabetes Nutrition Facts

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

Jau

CARBS

58 g

PROTEINS

12.5 g

FATS

2.5 g

Jau, also known as barley, is a whole grain that is relatively high in carbohydrates, which may not be ideal for a strict low-carb diet for managing diabetes.

Quantity: 100 g

Glycemic Index: 25-35

Glycemic Load: 9-12

Fiber: 17.3 g

Key Nutrients: Fiber, magnesium, selenium

Health Impact: Barley has a moderate glycemic index and can cause blood sugar levels to rise if consumed in large quantities. Its fiber content can moderate the rate of absorption, potentially reducing spikes in blood glucose.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate due to high fiber content.

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein, low-carb option that complements the fiber-rich substitutes.
Avocado salad – Rich in healthy fats and fiber, helping to slow digestion and prevent blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that helps stabilize blood sugar levels when paired with low-carb substitutes.
Baked salmon – High in omega-3 fatty acids and protein, supporting overall metabolic health and blood sugar control.

🥄 Smart Substitutes

Flaxseed meal – Lower in carbs and helps in reducing blood sugar spikes due to its high fiber content.
Almond flour – Provides a low-carb, high-fiber alternative that can help maintain better glycemic control.
Coconut flour – Low in carbohydrates and rich in fiber, aiding in slower digestion and steadier blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the substitutes are low in carbs and high in fiber.
30–60 min: Slow increase in blood sugar due to the gradual digestion of fibers and fats.
2–3 hr: Stable blood sugar levels as the body continues to slowly digest and absorb nutrients.

“Many in the low-carb diabetes community have found that integrating high-fiber, low-carb substitutes like almond or coconut flour into their meals helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables or a protein source to slow glucose absorption.

🤔 FAQs about Jau

Can I use jau in a low-carb diet?

Jau (barley) is higher in carbs. Opt for lower-carb, high-fiber alternatives like flaxseed or almond flour to better manage blood sugar levels.

How can I replace traditional flours in recipes?

Use low-carb flours like almond, coconut, or flaxseed meal. They can be used in similar proportions but may require slight adjustments in liquid ingredients due to higher absorbency.

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Jau