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https://www.bluecircle.foundation/food/kraft-mac-and-cheese
Kraft Mac and cheese
CARBS
47g
PROTEINS
9g
FATS
3.5g
Kraft Mac and Cheese is high in carbohydrates and processed ingredients, making it less advisable for individuals managing diabetes through a low-carb diet.
Quantity: 1 cup (70g dry mix)
Glycemic Index: 64
Glycemic Load: 30
Fiber: 1g
Key Nutrients: Calcium, Vitamin A
Health Impact: High in refined carbohydrates, which can cause significant blood sugar spikes and require careful insulin management.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage the rapid glucose rise.
🍽️ Best Paired With (Veg)
- Grilled Tofu – Provides a high-protein addition that helps balance the meal and further stabilize blood sugar.
- Roasted Brussels Sprouts – Adds fiber and nutrients while keeping the meal low-carb.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Adds lean protein to the meal, aiding in satiety and blood sugar control.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Cauliflower Mac and Cheese – Offers a low-carb alternative with similar texture and flavor, reducing blood sugar spikes.
- Zucchini Noodle Mac and Cheese – Incorporates spiralized zucchini for a nutrient-rich, low-carb version that mimics traditional pasta.
- Shirataki Mac and Cheese – Uses shirataki noodles which are very low in carbohydrates and calories, helping maintain stable glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest more slowly.
- 30–60 min: Stable blood sugar due to reduced carbohydrate intake.
- 2–3 hr: Continued blood sugar control without the typical high-carb post-meal spike.
“Many in the low-carb community find that replacing high-carb staples with vegetable-based alternatives not only helps manage blood sugar levels but also enhances overall meal satisfaction and nutrient intake.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider substituting with a low-carb cauliflower mac and cheese alternative.
🤔 FAQs about Kraft Mac and cheese
Can I eat traditional mac and cheese if I have diabetes?
It's best to opt for low-carb substitutes like cauliflower mac and cheese to avoid blood sugar spikes.
How can I make low-carb mac and cheese taste better?
Enhance flavor with strong cheeses, herbs, and spices. Consider adding a protein source like grilled chicken for a fuller, more satisfying meal.
Have a question about Kraft Mac and cheese 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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