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https://www.bluecircle.foundation/food/muesli
Muesli
CARBS
66 g
PROTEINS
12 g
FATS
10 g
Muesli, typically high in carbohydrates, may not be advisable for individuals managing diabetes with a low-carb diet.
Quantity: 100 g
Glycemic Index: 56
Glycemic Load: 37
Fiber: 9 g
Key Nutrients: Fiber, iron, magnesium
Health Impact: High carb content can lead to significant blood sugar spikes and require careful management with insulin.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus to manage the delayed glucose response from high fiber content.
🍽️ Best Paired With (Veg)
- Greek yogurt – High in protein and low in carbs, helps to balance the meal and reduce overall glycemic load.
- Avocado – Rich in healthy fats that can help slow digestion and absorption of sugars.
🍽️ Best Paired With (Non Veg)
- Boiled eggs – Provide a high-quality protein source that helps to stabilize blood sugar levels.
- Smoked salmon – Offers omega-3 fatty acids and protein, aiding in blood sugar control.
🥄 Smart Substitutes
- Chia seed pudding – High in fiber and omega-3 fatty acids, helps in slowing down glucose absorption.
- Flaxseed granola – Low in carbs and high in healthy fats, which can help maintain stable blood sugar levels.
- Almond and coconut mix – Provides a good source of healthy fats and protein with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar depending on the amount and types of ingredients in the muesli.
- 2–3 hr: Blood sugar begins to stabilize due to the fiber content, which slows the release of glucose.
“Many in the low-carb community find that focusing on whole, unprocessed foods and avoiding grains and sugars not only helps manage blood sugar but also improves overall well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Opt for a lower-carb, grain-free version or reduce the portion size.
🤔 FAQs about Muesli
Can muesli be part of a low-carb diet?
Traditional muesli is often high in carbs; however, by choosing a muesli with no added sugars and high in nuts and seeds, it can fit into a low-carb diet in small portions.
What are the best times to consume muesli for someone with diabetes?
It's best consumed during breakfast or as an early snack to utilize the slow-releasing energy from its fiber content throughout the day.
