Per 100 Grams Raw — Diabetes Nutrition Facts

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

Nachani

CARBS

75g

PROTEINS

7.3g

FATS

1.3g

Nachani, also known as finger millet, is higher in carbohydrates, which may not align well with a strict low-carb diet for managing diabetes.

Quantity: 100g

Glycemic Index: 71

Glycemic Load: 45

Fiber: 3.6g

Key Nutrients: Magnesium, potassium, iron

Health Impact: High carbohydrate content can lead to significant blood sugar spikes, requiring careful management of portion size and meal timing.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein addition that helps balance the meal's glycemic load.
Stir-fried vegetables – Adds fiber and essential nutrients without significant carbs, aiding in overall blood sugar management.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein helps moderate blood sugar spikes and increases satiety.
Baked fish – Rich in omega-3 fatty acids which can improve insulin sensitivity.

🥄 Smart Substitutes

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

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as nachani (finger millet) digests slowly due to its high fiber content.
30–60 min: Gradual increase in blood sugar, much slower compared to refined grains.
2–3 hr: Blood sugar levels begin to stabilize due to the slow release of glucose.

“Many in the low-carb diabetes community find that integrating high-fiber grains like nachani in moderation, alongside protein and healthy fats, supports better overall glucose management and reduces the risk of spikes.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Nachani

How does nachani affect blood sugar compared to other grains?

Nachani has a lower glycemic index than many other grains, leading to a slower and smaller rise in blood sugar levels.

Can nachani be part of a keto diet?

While nachani is lower in carbs than other grains, it may still be too high in carbs for a strict keto diet but can fit into a more liberal low-carb diet plan.

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

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