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https://www.bluecircle.foundation/food/rye
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Rye
CARBS
48 grams
PROTEINS
15 grams
FATS
2 grams
Rye is advisable for individuals with diabetes due to its low-carbohydrate content.
Quantity: 100 grams
Glycemic Index: 34
Glycemic Load: 9
Fiber: 15 grams
Key Nutrients: Fiber, manganese, phosphorus, and magnesium
Health Impact: Rye has a low glycemic index and load, leading to a slower rise in blood sugar levels. The fiber content helps in slowing down digestion and reducing blood sugar spikes.
💉 Suggested Bolus
Consider pre-bolusing insulin before consuming rye to match the slower digestion rate.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Minimal impact on blood sugar
- 2–3 hr: Minimal impact on blood sugar
“Incorporating rye in a low-carb diet can help provide fiber and nutrients without causing significant blood sugar spikes. It is important to monitor individual responses and adjust portion sizes accordingly.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair rye with protein and healthy fats to lower the impact on blood sugar.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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