Per 100g Serving — Diabetes Nutrition Facts

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

samo

CARBS

75 g

PROTEINS

11 g

FATS

1 g

Samo, also known as barnyard millet, is a high-carbohydrate food that may not be advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100 g

Glycemic Index: High

Glycemic Load: High

Fiber: 9 g

Key Nutrients: Magnesium, phosphorus, fiber

Health Impact: Samo's high carbohydrate content can lead to significant blood sugar spikes and may require careful management with insulin.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage blood sugar spikes.

🍽️ 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 breast – Provides a high-protein, low-carb option that aids in maintaining glycemic control.
Baked salmon – Rich in omega-3 fatty acids and low in carbs, supporting overall health and stable blood sugar levels.

🥄 Smart Substitutes

Cauliflower rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
Shirataki noodles – Very low in carbohydrates and calories, ideal for blood sugar control.
Zucchini noodles – Provides a pasta-like experience with a fraction of the carbs, supporting better glycemic control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly, preventing rapid glucose spikes.
30–60 min: Steady blood sugar levels due to slow absorption of nutrients and minimal carbohydrate content.
2–3 hr: Continued stable blood glucose levels, avoiding the typical high followed by a rapid drop associated with high-carb meals.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about samo

Can I eat samo if I am on a strict low-carb diet?

Samo, also known as barnyard millet, is lower in carbs than traditional grains but should still be consumed in moderation depending on individual carb targets.

What are the best times to consume low-carb substitutes?

Low-carb substitutes can be consumed at any meal, especially beneficial when balanced with protein and healthy fats to maintain energy and satiety.

Have a question about samo or any other topic related to diabetes?

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