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https://www.bluecircle.foundation/food/muri
Muri
CARBS
22g
PROTEINS
2g
FATS
0.1g
Muri, also known as puffed rice, is not advisable for a low-carb diabetes diet due to its high carbohydrate content and minimal fiber.
Quantity: 30g
Glycemic Index: 85
Glycemic Load: 17
Fiber: 0.3g
Key Nutrients: Minimal; primarily carbohydrates.
Health Impact: High glycemic index and load can lead to rapid blood sugar spikes and increased insulin demand.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid glucose rise.
🍽️ Best Paired With (Veg)
- Avocado salad – Healthy fats in avocado help to slow digestion and stabilize blood sugar levels.
- Tofu stir-fry – High in protein and low in carbs, supporting sustained energy without blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps to maintain muscle mass and stabilize blood sugar levels.
- Salmon with asparagus – Omega-3 fatty acids in salmon improve insulin sensitivity and asparagus is low in carbohydrates.
🥄 Smart Substitutes
- Flaxseed crackers – Low in carbohydrates and high in fiber, helping to minimize blood sugar spikes.
- Almond flour puffed cakes – Lower glycemic index and higher in protein, aiding in slower glucose release.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes do not rapidly elevate blood glucose levels.
- 30–60 min: Stable blood sugar due to slow digestion and absorption of nutrients.
- 2–3 hr: Continued stable blood glucose levels, preventing the typical high and crash associated with high-carb snacks.
“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall health and energy.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables or nuts to slow glucose absorption.
🤔 FAQs about Muri
Can eating low-carb snacks like flaxseed crackers help manage diabetes?
Yes, low-carb snacks can help manage blood sugar levels by providing steady energy without the spikes associated with high-carb snacks.
How often should I eat to manage my blood sugar?
Eating small, frequent meals throughout the day can help stabilize blood sugar levels. Each meal or snack should be low in carbs and balanced with protein and healthy fats.
Have a question about Muri or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
