Standard Serving — Diabetes Nutrition Facts

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

porridge

CARBS

15g

PROTEINS

FATS

Porridge, typically made from oats, is not advisable from a low-carb diabetes standpoint due to its moderate to high carbohydrate content which can lead to increased blood sugar levels.

Quantity: 100g

Glycemic Index: 55-70

Glycemic Load: 9-12

Fiber: 3g

Key Nutrients: Magnesium, Phosphorus, Zinc

Health Impact: Porridge has a moderate glycemic index and can cause a significant rise in blood sugar, requiring careful management of insulin response and digestion time.

💉 Suggested Bolus

Consider a dual-wave or extended bolus to manage the slower digestion and absorption rate of the oats.

🍽️ Best Paired With (Veg)

Avocado – Rich in healthy fats that can help slow digestion and absorption of nutrients, stabilizing blood sugar.
Spinach Salad – Low in carbs and high in fiber, aiding in overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – High in protein, which helps in moderating blood sugar levels post-meal.
Boiled Eggs – Provide a good source of protein and fats with very low carbohydrates.

🥄 Smart Substitutes

Chia Seed Pudding – Offers high fiber and omega-3 fatty acids, which can help manage blood sugar levels.
Flaxseed Meal Porridge – Provides a good source of protein and fiber, with very low digestible carbs.
Almond Flour Porridge – Lower in carbs and higher in healthy fats, helping to stabilize glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb options digest slowly.
30–60 min: Gradual increase in blood sugar, if any, due to high fiber and fat content.
2–3 hr: Stable blood sugar levels due to slow digestion and minimal carbohydrate content.

“Many in the low-carb community find that replacing traditional high-carb meals with nutrient-dense, lower-carb alternatives helps in managing post-meal blood sugar spikes more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Opt for a smaller portion and add nuts or seeds to increase the fat and protein content, which can help slow the absorption of carbohydrates.

🤔 FAQs about porridge

Can I eat traditional porridge if I manage portion size?

It's better to opt for low-carb substitutes even in small portions, as traditional porridge can still raise blood sugar levels.

How can I sweeten my low-carb porridge?

Consider natural, low-calorie sweeteners like stevia or erythritol which do not impact blood sugar levels significantly.

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