Per 100 Grams — Diabetes Nutrition Facts

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

Rajgira

CARBS

65g

PROTEINS

14g

FATS

Rajgira, also known as amaranth, is higher in carbohydrates, which may not align well with a strict low-carbohydrate diet for managing diabetes.

Quantity: 100g

Glycemic Index: Moderate

Glycemic Load: High

Fiber: 7g

Key Nutrients: Magnesium, iron, phosphorus

Health Impact: The high carbohydrate content can lead to significant blood sugar spikes, particularly if consumed in large quantities without other macronutrients to balance the meal.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus if consuming rajgira, to manage the delayed blood sugar rise.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat with minimal carbs, helping to balance the meal's glycemic load.
Avocado – Rich in healthy fats that slow carbohydrate absorption and prevent sharp blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps in moderating blood glucose levels.
Fish like salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health and blood sugar control.

🥄 Smart Substitutes

Flaxseed meal – Lower in carbs and helps in reducing blood sugar spikes due to high fiber content.
Chia seeds – Provides a good balance of protein and fats with minimal impact on blood sugar.
Almond flour – Significantly lower in carbohydrates and rich in healthy fats, which can help manage blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as rajgira is slow to digest.
30–60 min: Gradual increase in blood sugar due to moderate carbohydrate content.
2–3 hr: Blood sugar levels begin to stabilize as the fiber content aids in slow digestion.

“Many in the low-carb diabetes community find that integrating whole grains like rajgira in moderation, paired with high protein and healthy fats, can aid in better glycemic control.”
— BCDF community member

🧠 Lowering Impact Tip

Combine rajgira with high-fiber and high-protein foods to slow the absorption of carbohydrates.

🤔 FAQs about Rajgira

Is rajgira good for all types of diabetes?

Rajgira can be beneficial for people with diabetes when consumed in moderation and paired with low-carb, high-protein foods to balance the meal.

How often can I include rajgira in my diet?

It depends on individual carbohydrate tolerance, but generally, it can be included occasionally in small portions as part of a balanced, low-carb diet.

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