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https://www.bluecircle.foundation/food/red-pepper-flakes
red pepper flakes
CARBS
10 g
PROTEINS
2 g
FATS
1 g
Red pepper flakes are low in carbohydrates and can be used in moderation by individuals with diabetes to enhance flavor without significantly impacting blood glucose levels.
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 9 g
Key Nutrients: Vitamin A, Vitamin C, capsaicin
Health Impact: Red pepper flakes have a minimal impact on blood sugar due to their low carbohydrate content. They do not significantly trigger insulin response or prolong digestion time.
💉 Suggested Bolus
No specific bolus technique needed due to the low carbohydrate content.
🍽️ Best Paired With (Veg)
- Grilled tofu with red pepper flakes – High in protein and low in carbs, supporting stable blood sugar levels.
- Zucchini noodles with garlic and red pepper flakes – Offers a low-carb alternative to pasta, ideal for blood sugar management.
🍽️ Best Paired With (Non Veg)
- Grilled chicken with red pepper flakes – Provides a high-protein, low-carb meal option that helps maintain glycemic control.
- Beef stir-fry with vegetables and red pepper flakes – Balances protein and healthy fats, minimizing blood sugar spikes.
🥄 Smart Substitutes
- Cayenne pepper – Offers a similar spicy kick with potential metabolism-boosting properties.
- Chili powder – Provides a milder heat and adds complexity to dishes without affecting blood sugar levels.
- Paprika – Delivers a sweet and smoky flavor while being low in carbohydrates.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar levels as red pepper flakes contain negligible carbohydrates.
- 30–60 min: Blood sugar levels should remain stable, assuming they are used in a low-carb dish.
- 2–3 hr: No delayed impact on blood sugar levels; red pepper flakes do not contribute to glucose spikes.
“Many in the low-carb community find that using spices like red pepper flakes can enhance flavor without adding carbohydrates, making meals more enjoyable and satisfying without compromising blood sugar control.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Use sparingly to add flavor without adding significant carbohydrates.
🤔 FAQs about red pepper flakes
Can red pepper flakes raise blood sugar?
No, red pepper flakes are low in carbohydrates and do not significantly impact blood sugar levels.
Are red pepper flakes safe for a diabetic diet?
Yes, they are safe and can be used to add flavor to low-carb dishes without raising blood sugar.
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