Per 100g Serving — Diabetes Nutrition Facts

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

jawar

CARBS

72g

PROTEINS

11g

FATS

Jowar, also known as sorghum, is a grain that is higher in carbohydrates, which may not be ideal for a strict low-carb diet but can be included in moderation.

Quantity: 100g

Glycemic Index: 70

Glycemic Load: 21

Fiber: 6g

Key Nutrients: Magnesium, phosphorus, copper, calcium, and iron

Health Impact: Jowar has a moderate to high glycemic index, which can lead to quicker rises in blood sugar levels, necessitating careful portion control and meal planning.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin.

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein addition that can help balance the meal's glycemic load.
Avocado salad – Rich in healthy fats and fiber, helping to slow down the absorption of carbohydrates.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Adds lean protein to the meal, aiding in satiety and blood sugar control.
Baked salmon – Provides omega-3 fatty acids and protein, beneficial for overall metabolic health.

🥄 Smart Substitutes

Almond flour – Lower in carbs and has a higher protein content, which can help in managing blood sugar levels.
Coconut flour – Very low in carbs and high in fiber, aiding in slower glucose absorption.
Flaxseed meal – High in omega-3 fatty acids and fiber, supporting blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as jawar is a complex carbohydrate.
30–60 min: Gradual increase in blood sugar due to slow digestion of fibers.
2–3 hr: Blood sugar levels begin to stabilize as the fiber content moderates glucose absorption.

“Many in the low-carb community find that integrating high-fiber grains like jawar in moderation, paired with protein and healthy fats, can aid in maintaining stable blood glucose levels.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about jawar

Can jawar be part of a low-carb diet?

Yes, in moderation, jawar can be part of a low-carb diet, especially when paired with high-protein and high-fiber foods to balance the meal.

How does jawar affect blood sugar compared to white rice?

Jawar has a lower glycemic index than white rice, leading to a slower and smaller rise in blood glucose levels.

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