Per 100 Grams — Diabetes Nutrition Facts

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

Jwoar

CARBS

72g

PROTEINS

11g

FATS

Jowar, also known as sorghum, is a grain that is higher in carbohydrates and may not be ideal for a strict low-carb diet for managing diabetes.

Quantity: 100g

Glycemic Index: 70

Glycemic Load: 47

Fiber: 6.3g

Key Nutrients: Magnesium, phosphorus, iron

Health Impact: Jowar has a high carbohydrate content which can lead to significant blood sugar spikes. It has a moderate to high glycemic index and load, affecting insulin response and digestion time.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if using insulin.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, helps to stabilize blood sugar levels.
Avocado salad – Rich in healthy fats and fiber, aids in slow digestion and minimal blood sugar impact.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Provides high protein with no carbs, supporting stable blood glucose levels.
Baked salmon – Rich in omega-3 fatty acids and protein, helps in managing blood sugar levels effectively.

🥄 Smart Substitutes

Cauliflower rice – Offers a low-carb alternative to traditional rice, helping to reduce blood sugar spikes.
Zucchini noodles – Provides a pasta-like experience with significantly fewer carbohydrates.
Almond flour – Useful for baking, lower in carbs and higher in fiber than wheat flour.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes are digested slower, causing less immediate rise in blood sugar.
30–60 min: Gradual increase in blood sugar if any, depending on the amount and type of low-carb substitutes used.
2–3 hr: Blood sugar levels begin to stabilize due to the slow release of glucose from low-carb foods.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps in managing blood sugar but also improves overall health.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Jwoar

How can I replace traditional snacks in a low-carb diet?

Opt for snacks like nuts, seeds, cheese, or Greek yogurt, which are low in carbs and help maintain stable blood sugar levels.

Is it possible to eat out while sticking to a low-carb diet?

Yes, focus on dishes that feature proteins and vegetables, and don't hesitate to ask for meals to be customized to your dietary needs.

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

Schedule a free session with one of our trained peer supporters who live with diabetes.

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