Per 100g Serving — Diabetes Nutrition Facts

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

Jowar

CARBS

72g

PROTEINS

10g

FATS

3.3g

Jowar, also known as sorghum, is a grain that is lower in carbohydrates compared to traditional wheat or rice, making it a better option for managing blood sugar levels in diabetes.

Quantity: 100g

Glycemic Index: 62

Glycemic Load: 21.5

Fiber: 6.7g

Key Nutrients: Magnesium, Iron, Phosphorus

Health Impact: Jowar has a moderate glycemic index and load, which may lead to a slower rise in blood glucose levels compared to higher GI grains.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before consuming jowar to match the insulin action with the rise in blood glucose.

🍽️ Best Paired With (Veg)

Spinach – Low in carbs and high in fiber, helps in stabilizing blood sugar levels.
Paneer – High in protein and fat, which can help slow the absorption of carbohydrates.

🍽️ Best Paired With (Non Veg)

Grilled chicken – High in protein and virtually no carbs, supporting stable blood glucose levels.
Fish – Rich in omega-3 fatty acids and protein, beneficial for overall metabolic health.

🥄 Smart Substitutes

Almond flour – Lower in carbs and has a higher fat content, which can help to moderate 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 jowar is a complex carbohydrate.
30–60 min: Gradual increase in blood sugar due to slow digestion of fiber.
2–3 hr: Blood sugar levels begin to stabilize as jowar's fiber content helps in slow release of glucose.

“Many in the low-carb diabetes community find that integrating whole grains like jowar in moderation with high-protein and high-fiber foods can effectively manage post-meal blood sugar spikes.”
— BCDF community member

🧠 Lowering Impact Tip

Combine jowar with high-fiber vegetables or healthy fats to slow the absorption of glucose.

🤔 FAQs about Jowar

Is jowar good for all types of diabetes?

Jowar can be a good option for people with diabetes when used in moderation and paired with other low-carb foods to balance the meal.

How often can I include jowar in my diet?

Depending on individual carbohydrate tolerance, jowar can be included occasionally, focusing on portion control and overall daily carb intake.

Have a question about Jowar or any other topic related to diabetes?

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