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https://www.bluecircle.foundation/food/pepper
Pepper
CARBS
6g
PROTEINS
1g
FATS
0.2g
Peppers are low in carbohydrates and can be included in a diabetes-friendly diet.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: 1
Fiber: 2.1g
Key Nutrients: Vitamin C, Vitamin A, Potassium
Health Impact: Peppers have a minimal impact on blood sugar due to their low carbohydrate content and slow digestion rate.
💉 Suggested Bolus
No specific bolus adjustment needed due to the low carbohydrate content.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein and low in carbs, helps maintain stable blood sugar levels.
- Avocado Salad – Rich in healthy fats and fiber, aids in slow digestion and steady glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Provides high-quality protein that helps stabilize blood sugar levels.
- Beef Stir-fry – Low in carbohydrates and high in protein, supporting blood sugar control.
🥄 Smart Substitutes
- Cayenne Pepper – Increases metabolism and may help reduce blood sugar spikes.
- Turmeric – Contains curcumin, which can improve insulin sensitivity and reduce inflammation.
- Cinnamon – Can potentially lower blood sugar levels and improve insulin sensitivity.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar levels.
- 30–60 min: No noticeable changes in blood glucose.
- 2–3 hr: Stable blood sugar; peppers have minimal effect on glucose levels.
“Many in the low-carb community find that incorporating a variety of spices like pepper helps enhance flavor without adding carbs, making meals more enjoyable and satisfying without risking glucose spikes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume peppers with a source of healthy fats or proteins to further stabilize blood sugar levels.
🤔 FAQs about Pepper
Can eating peppers affect my blood sugar?
Peppers are low in carbohydrates and generally do not affect blood sugar levels significantly.
Are peppers good for a diabetes-friendly diet?
Yes, peppers are excellent for a diabetes-friendly diet as they are low in carbs and high in vitamins and antioxidants.
Have a question about Pepper 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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