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https://www.bluecircle.foundation/food/makhana
Makhana
CARBS
65g
PROTEINS
9g
FATS
1g
Makhana is advisable for individuals with diabetes due to its low carbohydrate content.
Quantity: 100g
Glycemic Index: 25
Glycemic Load: 4
Fiber: 14g
Key Nutrients: Magnesium, phosphorus, potassium
Health Impact: Makhana has a low glycemic index and load, leading to a minimal impact on blood sugar levels. The combination of protein and fiber helps in slower digestion and reduced insulin response.
💉 Suggested Bolus
Consider pairing makhana with a source of protein or healthy fats to slow down digestion and minimize blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Makhana is a low-carb snack that typically does not cause significant blood sugar spikes.
- 30–60 min: Makhana can help maintain stable blood sugar levels due to its low carbohydrate content.
- 2–3 hr: Makhana is a good option for sustained energy without causing drastic blood sugar fluctuations.
“In the low-carb diabetes community, makhana is often recommended as a healthy snack option due to its minimal impact on blood sugar levels.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair makhana with a source of protein or healthy fats to further lower the impact on blood sugar.
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