One Medium-Sized Pancake — Diabetes Nutrition Facts

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

khura

CARBS

High

PROTEINS

Moderate

FATS

Low

Khura is a traditional Tibetan pancake made from barley flour, which is high in carbohydrates. This food is not advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100 grams

Glycemic Index: High

Glycemic Load: High

Fiber: Moderate

Key Nutrients: Barley flour provides some fiber and protein.

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful management in diabetic diets.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using insulin, to manage the delayed glucose response from the fiber.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, aiding in satiety and blood sugar stability.
Avocado salad – Rich in healthy fats and fiber, helping to slow digestion and glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Provides a high-protein, low-carb option that helps maintain glycemic control.
Baked salmon – Omega-3 fatty acids in salmon improve insulin sensitivity and reduce inflammation.

🥄 Smart Substitutes

Almond flour pancakes – Lower in carbs and higher in protein, helping to manage blood sugar levels.
Coconut flour crepes – Provides a low-carb alternative with a boost of healthy fats.
Flaxseed meal wraps – Rich in omega-3 fatty acids and fiber, supporting blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower, preventing rapid glucose spikes.
30–60 min: Gradual increase in blood sugar, if any, due to high fiber and protein content in substitutes.
2–3 hr: Stable blood sugar levels, likely avoiding the sharp drops associated with high-carb alternatives.

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

🧠 Lowering Impact Tip

Consume with high-fiber vegetables or a protein source to slow glucose absorption.

🤔 FAQs about khura

Can I eat traditional khura if I am managing diabetes?

Traditional khura is typically high in carbs. Opt for low-carb substitutes like those suggested to better manage your blood sugar levels.

How often can I include these substitutes in my diet?

These substitutes can be included regularly as they are designed to align with a low-carb dietary approach, suitable for managing diabetes.

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

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