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https://www.bluecircle.foundation/food/khapli
Khapli
CARBS
70g
PROTEINS
13g
FATS
2g
Khapli, also known as Emmer wheat, is a type of ancient wheat grain. It is not advisable from a low-carb diabetes standpoint due to its high carbohydrate content.
Quantity: 100g
Glycemic Index: 45
Glycemic Load: 31.5
Fiber: 10g
Key Nutrients: Magnesium, Zinc, Iron
Health Impact: High in carbs, which can lead to significant blood sugar spikes and require careful management of insulin response and digestion time.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage the slower digestion and absorption rate of the fiber.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, complementing the low glycemic impact of the meal.
- Avocado salad – Rich in healthy fats and fiber, helping to further moderate blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein without adding carbs, aiding in glycemic control.
- Baked salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.
🥄 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 low-carb substitutes do not cause rapid glucose spikes.
- 30–60 min: Stable blood sugar due to slow digestion and absorption of nutrients.
- 2–3 hr: Continued stable blood sugar, preventing late postprandial hypoglycemia.
“Many in the low-carb diabetes community find that integrating high-fiber, low-carb options like those suggested not only helps in managing day-to-day blood sugar levels but also contributes to a greater overall sense of well-being and health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Khapli
Can I eat khapli wheat if I am on a low-carb diet?
Khapli wheat, although lower in carbs than regular wheat, still contains carbs. Consider portion control or substituting with even lower-carb options like almond or coconut flour.
How does khapli wheat affect blood sugar compared to regular wheat?
Khapli wheat has a lower glycemic index than regular wheat, which may cause a slower rise in blood sugar levels, making it a better option for those managing diabetes.
