Per 100g Serving — Diabetes Nutrition Facts

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

marua

CARBS

75g

PROTEINS

11g

FATS

Marua, also known as finger millet, is high in carbohydrates and may not be suitable for a low-carb diabetes diet.

Quantity: 100g

Glycemic Index: 71

Glycemic Load: 35

Fiber: 3g

Key Nutrients: Magnesium, potassium, iron

Health Impact: High carb content can lead to significant blood sugar spikes and requires careful management in diabetes.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, complementing the low glycemic impact of the meal.
Avocado salad – Rich in healthy fats and fiber, helping to slow digestion and stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein without contributing excess carbohydrates.
Baked salmon – Rich in omega-3 fatty acids, supporting overall cardiovascular health and blood sugar regulation.

🥄 Smart Substitutes

Almond flour – Lower in carbs and has a higher protein content, which can help in managing blood sugar levels.
Coconut flour – High in fiber and low in carbohydrates, aiding in slower glucose release.
Flaxseed meal – Rich in omega-3 fatty acids and fiber, supporting blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes do not spike blood glucose levels rapidly.
30–60 min: Stable blood sugar due to slow digestion and absorption of nutrients.
2–3 hr: Continued stable blood glucose levels, preventing late postprandial spikes.

“Many in the low-carb community find that integrating high-fiber, low-carb flour alternatives not only helps maintain tighter blood sugar control but also enhances overall meal satisfaction without the need for traditional high-carb ingredients.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about marua

Can I use marua flour directly in recipes as a substitute for wheat flour?

Marua flour can be denser than wheat flour. It's best used in combination with other low-carb flours like almond or coconut flour to improve texture and baking properties.

Is marua flour suitable for all types of cooking?

Marua flour is versatile but may require adjustments in liquid ratios and cooking times, especially in baking.

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

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