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