Support Blue Circle Diabetes Foundation
Puffed amaranth
CARBS
65 g
PROTEINS
14 g
FATS
7 g
Quantity: 100 g
Glycemic Index: High
Glycemic Load: High
Fiber: 2 g
Key Nutrients: Magnesium, iron, phosphorus
Health Impact: High carbohydrate content can lead to significant blood sugar spikes and may require careful insulin management.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage blood sugar spikes.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help to slow the absorption of carbohydrates.
- Nuts – Provide healthy fats and proteins, reducing the overall glycemic index of the meal.
- Leafy greens – Very low in carbs and high in fiber, helping to stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein, which helps to moderate blood sugar levels after meals.
- Fish – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.
- Eggs – Provide high-quality protein and fats, which help to minimize blood sugar spikes.
🥄 Smart Substitutes
- Chia seeds – Lower in carbs and higher in fiber, helping to stabilize blood sugar levels.
- Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control and heart health.
- Hemp seeds – Rich in protein and healthy fats, contributing to satiety and minimal impact on blood sugar.
⏱ 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 portion size and individual metabolic response.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content helps to slow glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber, low-carb foods or healthy fats to slow glucose absorption.
🤔 FAQs about Puffed amaranth
Can puffed amaranth be part of a low-carb diet?
Puffed amaranth can be included in small quantities. However, it's important to monitor portion sizes as it contains more carbs than other low-carb substitutes.
What are the best times to consume puffed amaranth for someone with diabetes?
It's best consumed during meals combined with high fiber or protein foods to minimize blood sugar spikes.
How does puffed amaranth affect blood sugar compared to other grains?
Puffed amaranth may cause less of a spike than more refined grains, but it still has a higher carb content than many other seeds used in low-carb diets.
Support Blue Circle Diabetes Foundation
From the blog
Empowering the diabetes community with expert insights, support, and resources.