Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/porridge-100-gms
Porridge , 100 gms
CARBS
12g
PROTEINS
2.5g
FATS
1g
Not advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: 55
Glycemic Load: 10
Fiber: 1.3g
Key Nutrients: Iron, Magnesium, Phosphorus
Health Impact: Porridge contains a moderate amount of carbs with a moderate glycemic index, which may lead to a gradual increase in blood sugar levels. However, for individuals following a low-carb approach, it is recommended to choose lower-carb alternatives to better manage blood sugar levels and insulin response.
💉 Suggested Bolus
Consider pairing porridge with protein and healthy fats to slow down the absorption of carbohydrates and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Chia seed pudding – High in fiber and protein, helps stabilize blood sugar levels
- Avocado and eggs – Healthy fats and protein for sustained energy
🍽️ Best Paired With (Non Veg)
- Grilled chicken with vegetables – Lean protein and fiber-rich veggies for balanced meal
- Salmon with cauliflower rice – Omega-3 fatty acids and low-carb alternative to rice
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Moderate increase in blood sugar
- 2–3 hr: Blood sugar may still be elevated
“Many in the low-carb diabetes community find that reducing carb intake leads to better blood sugar control and overall health improvements.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider substituting with a lower-carb option like chia seed pudding or flaxseed porridge.
🤔 FAQs about Porridge , 100 gms
Can I still enjoy oatmeal if I have diabetes?
Opt for lower-carb alternatives like chia seed pudding or flaxseed porridge for a similar texture without the blood sugar spikes.
