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https://www.bluecircle.foundation/food/sooji
Sooji
CARBS
72.83 g
PROTEINS
12.67 g
FATS
1.05 g
Sooji, 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: 44.2
Fiber: 3.9 g
Key Nutrients: Magnesium, Phosphorus, Zinc
Health Impact: Sooji has a high carbohydrate content that can cause quick and significant rises in blood sugar levels, necessitating careful management of portion size and meal timing for individuals with diabetes.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus to manage the rapid increase in blood sugar post-meal.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-quality protein source that helps balance the meal and reduce the overall glycemic index.
- Stir-fried vegetables – Adds fiber and essential nutrients, further aiding in blood sugar management.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps to slow digestion and stabilize blood sugar levels.
- Baked fish – Rich in omega-3 fatty acids which are beneficial for cardiovascular health, often a concern for those with diabetes.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and has a higher nutrient profile, including healthy fats and fiber, which can help manage blood sugar levels.
- Coconut flour – Very low in carbs and high in fiber, aiding in slower digestion and a more stable blood sugar response.
- Flaxseed meal – High in omega-3 fatty acids and fiber, supporting blood sugar control and overall heart health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest slower than high-carb foods like sooji.
- 30–60 min: Gradual increase in blood sugar, if any, due to the high fiber content in substitutes which moderates glucose absorption.
- 2–3 hr: Stable blood sugar levels, likely avoiding the sharp spikes associated with high-carb meals.
“Many in the low-carb diabetes community find that replacing traditional high-carb staples with nutrient-dense, lower-carb alternatives not only helps in managing daily blood sugar levels but also enhances overall dietary satisfaction and health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine sooji with high-fiber, low-carb foods or healthy fats to slow the absorption of glucose.
🤔 FAQs about Sooji
Can I eat sooji if I am managing diabetes with a low-carb diet?
It's best to avoid sooji due to its high carb content and potential to spike blood sugar levels. Consider low-carb alternatives like almond or coconut flour.
How do low-carb flours affect blood sugar compared to sooji?
Low-carb flours such as almond or coconut flour have a minimal impact on blood sugar levels compared to sooji, due to their higher fiber and lower carbohydrate content.
