Per 100 Grams — Diabetes Nutrition Facts

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

Jowar flour

CARBS

72.6g

PROTEINS

10.4g

FATS

1.9g

Jowar flour, also known as sorghum flour, is a better alternative to higher glycemic flours like wheat for people with diabetes, but it still contains a significant amount of carbohydrates that can affect blood sugar levels.

Quantity: 100g

Glycemic Index: 70

Glycemic Load: 43.4

Fiber: 6.6g

Key Nutrients: Magnesium, Iron, Phosphorus

Health Impact: Jowar flour has a moderate to high glycemic index and load, which can lead to significant blood sugar spikes if consumed in large quantities without other macronutrients to balance the meal.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before mealtime to match the carbohydrate absorption rate more effectively.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat, helps slow down the absorption of carbohydrates.
Avocado – Rich in healthy fats and fiber, aids in maintaining stable blood sugar levels.
Spinach – Low in carbs and high in fiber, beneficial for blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that does not impact blood sugar levels.
Fish – Rich in omega-3 fatty acids, beneficial for cardiovascular health and glycemic control.
Eggs – High in protein and fats, minimal impact on blood sugar.

🥄 Smart Substitutes

Almond flour – Lower in carbohydrates and higher in fat, which can help maintain stable 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 and heart health.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as jowar flour is digested slower than refined flours.
30–60 min: Gradual rise in blood sugar due to complex carbohydrates.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content in jowar.

“Many in the low-carb diabetes community find that integrating high-fiber, low-carb flours like jowar into their diet helps manage post-meal blood sugar spikes more effectively than traditional high-carb options.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber and high-protein foods to slow digestion and absorption of glucose.

🤔 FAQs about Jowar flour

Is jowar flour good for all types of diabetes?

Yes, jowar flour can be beneficial for both type 1 and type 2 diabetes as it helps in managing blood sugar levels due to its low glycemic index.

Can jowar flour be used in baking?

Yes, jowar flour can be used for baking. It's a healthier alternative to wheat flour, especially for those managing diabetes, due to its lower carbohydrate content and higher fiber.

How does jowar flour affect blood sugar compared to wheat flour?

Jowar flour has a lower glycemic index than wheat flour, leading to a slower and smaller rise in blood sugar levels post-consumption.

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

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