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https://www.bluecircle.foundation/food/kharek
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Kharek
CARBS
75 g
PROTEINS
5 g
FATS
1 g
Kharek, or dried dates, are high in carbohydrates and may not be advisable for a low-carb diabetes management plan.
Quantity: 100 g
Glycemic Index: 62
Glycemic Load: 42
Fiber: 8 g
Key Nutrients: Potassium, Magnesium
Health Impact: High carbohydrate content can lead to significant blood sugar spikes and require careful insulin management.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if consuming, to manage the delayed sugar release from the fiber.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and fat, helps slow digestion and stabilize blood sugar levels.
- Avocado – Provides healthy fats and fiber, aiding in blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps maintain muscle mass and stabilize blood sugar levels.
- Salmon – Rich in omega-3 fatty acids and protein, supports cardiovascular health and blood sugar stability.
🥄 Smart Substitutes
- Almonds – Low in carbs and high in healthy fats, helping to maintain stable blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which can improve heart health without spiking glucose levels.
- Flaxseeds – High in fiber and omega-3 fats, aiding in blood sugar control and satiety.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as kharek is low in carbohydrates.
- 30–60 min: Stable blood sugar due to low glycemic index.
- 2–3 hr: Continued stable blood sugar, no significant spikes expected.
“Many in the low-carb community find that incorporating whole, nutrient-dense foods like kharek helps in managing cravings and blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume in very small quantities or pair with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about Kharek
Can eating kharek help manage my diabetes?
Yes, kharek is low in carbs and can be part of a diabetes-friendly diet when consumed in moderation.
Is kharek suitable for a keto diet?
Yes, due to its low carbohydrate content, kharek can fit into a ketogenic dietary framework.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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