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https://www.bluecircle.foundation/food/khapli-atta
Khapli atta
CARBS
72g
PROTEINS
12g
FATS
2g
Khapli atta, also known as Emmer wheat, is a type of ancient wheat grain that is considered better than modern wheat for those with diabetes due to its lower glycemic index and higher fiber content. However, it is still a source of carbohydrates and should be consumed in moderation.
Quantity: 100g
Glycemic Index: 45
Glycemic Load: 32
Fiber: 10g
Key Nutrients: Fiber, Iron, Magnesium
Health Impact: Khapli atta has a moderate impact on blood sugar levels due to its carbohydrate content but is mitigated somewhat by its higher fiber content and lower glycemic index compared to regular wheat.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that can help balance the meal's macronutrient profile.
- Avocado salad – Rich in healthy fats and fiber, helping to slow digestion and minimize blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that helps maintain satiety and stabilize blood glucose levels.
- Baked salmon – High in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and has a higher fat content, which can help manage blood sugar spikes.
- 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 flours do not cause rapid glucose spikes.
- 30–60 min: Gradual increase in blood sugar, if any, due to high fiber content slowing digestion.
- 2–3 hr: Stable blood sugar levels, likely returning to baseline, assuming no other high-carb foods are consumed.
“Many in the low-carb diabetes community find that integrating high-fiber, low-carb flours like almond or coconut flour into their diet helps manage post-meal blood sugar levels more effectively than traditional high-carb options.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber, low-carb foods and healthy fats to slow digestion and glucose absorption.
🤔 FAQs about Khapli atta
Can I use khapli atta if I am on a strict low-carb diet?
Khapli atta, while lower in carbs than traditional wheat flour, still contains carbs. Consider your overall carb limit and possibly use lower-carb alternatives like almond or coconut flour.
How does khapli atta affect blood sugar compared to regular wheat flour?
Khapli atta has a lower glycemic index than regular wheat flour, potentially causing a slower and smaller rise in blood sugar.
Have a question about Khapli atta or any other topic related to diabetes?
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