Per 100 Grams — Diabetes Nutrition Facts

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

Nachni

CARBS

75 g

PROTEINS

7 g

FATS

1.5 g

Nachni, also known as finger millet or ragi, is a grain that is higher in carbohydrates, which may not be ideal for a strict low-carb diet for managing diabetes.

Quantity: 100 g

Glycemic Index: High

Glycemic Load: High

Fiber: 11 g

Key Nutrients: Magnesium, iron, calcium

Health Impact: High carbohydrate content can lead to significant blood sugar spikes, particularly if consumed in large quantities or without other macronutrients to moderate the glycemic response.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed digestion of fiber.

🍽️ Best Paired With (Veg)

Avocado salad – High in healthy fats and fiber, helps to slow digestion and glucose absorption.
Stir-fried tofu with vegetables – Provides a high-protein, low-carb meal option that stabilizes blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken with herbs – Protein helps to moderate blood sugar levels and increase satiety.
Pan-seared salmon with asparagus – Rich in omega-3 fatty acids and low in carbs, supporting overall metabolic health.

🥄 Smart Substitutes

Almond flour – Lower in carbs and has a higher fat content, which can help manage blood sugar spikes.
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 low-carb substitutes digest slowly.
30–60 min: Gradual increase in blood sugar if any, due to high fiber content in substitutes.
2–3 hr: Stable blood sugar levels due to slow and sustained release of glucose.

“Many in the low-carb diabetes community find that integrating high-fiber, low-carb foods like those suggested not only helps in managing day-to-day blood sugar levels but also contributes to a greater sense of well-being and energy.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Nachni

Can nachni be part of a low-carb diet?

Nachni, also known as finger millet, is lower in carbs than traditional grains but should still be consumed in moderation. Consider using the suggested substitutes for a lower carb intake.

How does fiber affect blood sugar?

Fiber slows down the digestion of carbohydrates, resulting in a slower and smaller rise in blood sugar levels post-meal.

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