Per 100g Serving — Diabetes Nutrition Facts

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

Saag

CARBS

PROTEINS

FATS

Saag is a low-carbohydrate, nutrient-dense leafy green dish, suitable for a diabetes management diet.

Quantity: 100g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 2g

Key Nutrients: Vitamin A, Vitamin C, Iron, Calcium

Health Impact: The low carbohydrate content and presence of fiber in saag contribute to a minimal impact on blood sugar levels, promoting stable insulin response and slow digestion.

💉 Suggested Bolus

If using insulin, a smaller bolus may be appropriate due to the low carb content.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat with minimal carbs, which can help in moderating blood sugar levels.
Tofu – Low-carb and high in protein, suitable for stabilizing blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a high-protein, low-carb option that complements the fiber in saag for balanced blood sugar control.
Fish – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Provides a low-carb alternative to traditional rice, reducing blood sugar spikes.
Shirataki Noodles – Very low in carbohydrates, helping to maintain stable glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as saag is primarily leafy greens which are low in carbohydrates.
30–60 min: Stable blood sugar due to high fiber content which slows digestion and glucose absorption.
2–3 hr: Continued stable blood sugar, with no significant spikes expected from the saag itself.

“Many in the low-carb diabetes community find that incorporating leafy greens like those in saag into meals helps manage glucose levels effectively, especially when paired with a good protein source.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a source of healthy fats or proteins to further moderate blood sugar response.

🤔 FAQs about Saag

Can I eat saag on a keto diet?

Yes, saag is keto-friendly as it is low in carbs and can be paired with high-fat ingredients like paneer or cream.

Is saag good for all types of diabetes?

Yes, due to its low carbohydrate content and high nutrient density, saag is suitable for managing type 1 and type 2 diabetes.

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