One Cup (200g) — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/plain-whole-kefir-with-spirulina-and-chia-seeds

Plain whole kefir with spirulina and chia seeds

CARBS

10g

PROTEINS

FATS

This food item is generally advisable for individuals with diabetes as it contains moderate proteins and fats with relatively low carbohydrates.

Quantity: 200g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 5g

Key Nutrients: Calcium, probiotics, omega-3 fatty acids, antioxidants

Health Impact: The moderate carbohydrate content and presence of proteins and fats help in slowing down the digestion and absorption, leading to a more gradual rise in blood sugar levels.

💉 Suggested Bolus

Consider a split or extended bolus if using an insulin pump, to manage the slower digestion rate.

🍽️ Best Paired With (Veg)

Avocado Salad – High in healthy fats and fiber, complementing the kefir by enhancing fullness and further stabilizing blood glucose levels.
Almond Butter – Rich in monounsaturated fats and protein, it can add flavor without significant carb addition.

🍽️ Best Paired With (Non Veg)

Grilled Salmon – Provides high-quality protein and omega-3 fatty acids, supporting heart health and blood sugar control.
Boiled Eggs – Excellent source of protein and fats, helping to keep blood sugar levels stable post-meal.

🥄 Smart Substitutes

Greek Yogurt – Lower in carbs and higher in protein, helping to stabilize blood sugar levels.
Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control and satiety with fewer carbs than chia seeds.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the combination of fats, proteins, and fibers slows the release of sugars.
30–60 min: Gradual increase in blood sugar due to slow digestion of the complex mix of nutrients.
2–3 hr: Stable blood sugar levels as the high fiber and protein content helps in prolonged satiety and minimal spikes.

“Many in the low-carb community find that incorporating fermented foods like kefir, combined with nutrient-dense foods like spirulina and chia seeds, helps in managing long-term glucose levels effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Consume this kefir with a source of healthy fats or proteins to further slow the absorption of carbohydrates.

🤔 FAQs about Plain whole kefir with spirulina and chia seeds

Can I add fruits to this kefir mix?

It's best to avoid high-carb fruits. Opt for berries like blueberries or strawberries in small amounts if desired, as they are lower in carbs and rich in antioxidants.

Is this kefir mix suitable for every meal?

While nutritious, it's important to vary your diet. Include other protein sources and low-carb vegetables to ensure a balanced intake of nutrients.

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