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https://www.bluecircle.foundation/food/rava
rava
CARBS
75 g
PROTEINS
11 g
FATS
1 g
Rava, also known as semolina, is high in carbohydrates and has a significant impact on blood sugar levels, making it less advisable for individuals managing diabetes with a low-carb diet.
Quantity: 100 g
Glycemic Index: 66
Glycemic Load: 44
Fiber: 3.5 g
Key Nutrients: Iron, B vitamins
Health Impact: Rava has a high carbohydrate content that can cause rapid increases in blood sugar and insulin levels, which may be challenging for glycemic control in diabetes.
💉 Suggested Bolus
If consuming, consider using a dual-wave or extended bolus to manage the delayed blood sugar rise.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helping to stabilize blood sugar levels.
- Avocado salad – Rich in healthy fats and fiber, which can help slow digestion and reduce blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein without contributing excess carbs, aiding in blood sugar management.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and has a higher protein content, which can help in managing blood sugar levels.
- Coconut flour – Very low in carbs and high in fiber, aiding in slower digestion and steadier blood sugar levels.
- Flaxseed meal – High in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest more slowly.
- 30–60 min: Gradual increase if any, due to high fiber and protein content in substitutes.
- 2–3 hr: Stable blood sugar levels likely due to slow and reduced absorption of carbohydrates.
“Many in the low-carb community find that replacing high-carb grains with nutrient-dense alternatives not only helps manage blood sugar levels but also enhances overall satiety and metabolic health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine rava with high-fiber vegetables or use almond or coconut flour as a lower-carb alternative.
🤔 FAQs about rava
Can I eat rava if I am on a low-carb diet?
Rava is high in carbohydrates. Opt for lower-carb alternatives like almond flour or coconut flour to better manage your blood sugar levels.
How does replacing rava with low-carb alternatives affect my diabetes?
Using low-carb substitutes can help minimize blood sugar spikes, improve your glycemic control, and potentially reduce your reliance on diabetes medications.
Have a question about rava or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
