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https://www.bluecircle.foundation/food/onion-rings
onion rings
CARBS
28 grams
PROTEINS
3 grams
FATS
15 grams
Onion rings are high in carbohydrates and fats, making them less advisable for individuals managing diabetes with a low-carb diet.
Quantity: 100 grams
Glycemic Index: High
Glycemic Load: 14
Fiber: 2 grams
Key Nutrients: Fats, some fiber
Health Impact: High in carbs and fats, which can lead to significant blood sugar spikes and prolonged digestion time, impacting insulin response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consumed.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helping to balance the meal's macronutrient profile.
- Cauliflower steak – Provides a hearty, satisfying option with minimal carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein that helps moderate blood sugar levels.
- Baked salmon – Rich in omega-3 fatty acids and low in carbs, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Zucchini fries – Lower in carbs and provide a similar texture and taste when seasoned and baked.
- Fried mushrooms – Offer a savory flavor with fewer carbs and can be coated in almond flour for crunch.
- Eggplant chips – Low in carbohydrates and can be baked to achieve a crispy texture.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar, depending on the batter and cooking method used.
- 2–3 hr: Blood sugar begins to stabilize, but may remain elevated if the onion rings are consumed in large quantities or are made with high-carb coatings.
“Many in the low-carb community find that focusing on whole, minimally processed foods not only helps in managing blood sugar levels but also enhances overall well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Opt for a smaller portion or choose a lower-carb alternative like grilled onions.
🤔 FAQs about onion rings
Can I eat onion rings if I am watching my carb intake?
Traditional onion rings are high in carbs due to the batter. Opt for low-carb alternatives like zucchini fries or eggplant chips.
What are some tips for making a low-carb version of onion rings?
Use almond flour or crushed pork rinds for the coating and bake instead of frying to reduce carb content.
Have a question about onion rings or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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