Per Serving — Diabetes Nutrition Facts

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

omlette

CARBS

PROTEINS

13g

FATS

11g

An omelette is a low-carbohydrate, high-protein meal suitable for managing diabetes.

Quantity: 1 medium

Glycemic Index: Low

Glycemic Load: Low

Fiber: 0g

Key Nutrients: Protein, fats, vitamins such as B12 and D, minerals like selenium and phosphorus.

Health Impact: The low carbohydrate content and high protein in omelettes help stabilize blood sugar levels and provide sustained energy without significant insulin spikes.

💉 Suggested Bolus

Given the low carb content, a standard bolus or no bolus might be required, depending on added ingredients.

🍽️ Best Paired With (Veg)

Avocado – Provides healthy fats that help with satiety and blood sugar control.
Mushrooms – Low in carbs and calories, and can add flavor and texture to the meal.
Zucchini – Low carb and provides bulk, helping to fill you up without raising blood sugar.

🍽️ Best Paired With (Non Veg)

Smoked salmon – Rich in omega-3 fatty acids and adds high-quality protein.
Bacon – Adds flavor and fat for satiety, though should be used in moderation due to sodium content.
Chicken sausage – A lean protein source that can make the meal more filling without added carbs.

🥄 Smart Substitutes

Egg whites – Lower in calories and fat, while still providing high-quality protein.
Coconut flour – A gluten-free, low-carb alternative to traditional flours, adding fiber and texture.
Spinach – Adds volume and nutrients without significant carbs or calories.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar due to high protein and low carb content.
30–60 min: Stable blood sugar levels as the body slowly digests the protein and fats.
2–3 hr: Continued stable blood sugar, with a feeling of satiety reducing the likelihood of snacking.

“Many in the low-carb community find that starting the day with a protein-rich breakfast like an omelette helps manage hunger and maintain stable blood sugar levels throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Add high-fiber vegetables such as spinach or mushrooms to increase fiber content and reduce digestion rate.

🤔 FAQs about omlette

Can I eat an omelette every day?

Yes, omelettes can be a healthy, low-carb option suitable for daily consumption if varied with different low-carb fillings.

What are the best low-carb vegetables to add to an omelette?

Spinach, mushrooms, and bell peppers are great choices as they are low in carbohydrates and rich in nutrients.

Is cheese a good option for omelettes in a low-carb diet?

Yes, cheese is low in carbs and high in fat, making it a good option for those on a low-carb diet. Opt for high-quality, full-fat cheeses.

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