Raw, Sliced — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/lotus-root

Lotus root

CARBS

17.23 g

PROTEINS

2.6 g

FATS

0.1 g

Lotus root is higher in carbohydrates, which may not align well with a strict low-carbohydrate diet for managing diabetes.

Quantity: 100 g

Glycemic Index: Moderate

Glycemic Load: 6

Fiber: 4.9 g

Key Nutrients: Vitamin C, potassium, dietary fiber

Health Impact: The carbohydrate content can lead to moderate blood sugar spikes, requiring careful portion control and consideration of overall meal composition.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if consumed.

🍽️ Best Paired With (Veg)

Tempeh – High in protein and fiber, helps to moderate blood sugar levels when combined with vegetables.
Avocado – Rich in healthy fats that slow the absorption of carbohydrates, reducing blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-protein addition that helps to stabilize blood glucose levels.
Salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health and blood sugar control.

🥄 Smart Substitutes

Cauliflower – Lower in carbs and can be used in similar culinary applications, such as stir-fries and soups.
Broccoli stems – Offer a crunchy texture similar to lotus root but with fewer carbohydrates.
Jicama – Provides a crunchy texture with a lower glycemic impact, suitable for raw or cooked dishes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the food.
30–60 min: A moderate rise in blood sugar could occur depending on portion size and preparation.
2–3 hr: Blood sugar levels should begin to stabilize if paired with adequate fiber and protein sources.

“Many in the low-carb 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

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about Lotus root

Is lotus root good for a low-carb diet?

Lotus root is moderate in carbs; it can be included in small portions, especially when balanced with high-fiber and high-protein foods.

How can I prepare lotus root to minimize blood sugar spikes?

Cook it with fats like olive oil or coconut oil and combine with leafy greens or lean proteins to slow carbohydrate absorption.

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