Per Tablespoon — Diabetes Nutrition Facts

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

sumac

CARBS

3.9g

PROTEINS

1.0g

FATS

0.3g

Sumac is a spice with a low carbohydrate content, making it suitable for a diabetes-friendly diet focused on minimizing blood sugar spikes.

Quantity: 1 tablespoon (7g)

Glycemic Index: Low

Glycemic Load: Negligible

Fiber: 0.9g

Key Nutrients: Vitamin C, antioxidants

Health Impact: Due to its low carbohydrate content, sumac has a minimal impact on blood sugar levels and does not significantly trigger insulin response.

💉 Suggested Bolus

No specific bolus technique needed due to the low carbohydrate content.

🍽️ Best Paired With (Veg)

Grilled eggplant with sumac – Low in carbs and the fiber in eggplant helps manage blood sugar levels.
Avocado salad with sumac dressing – Avocados are rich in healthy fats which can help stabilize blood sugar.

🍽️ Best Paired With (Non Veg)

Sumac-seasoned chicken skewers – Protein-rich meal that aids in slow digestion and steady blood sugar levels.
Grilled fish with sumac – High in omega-3 fatty acids and low in carbs, supporting overall metabolic health.

🥄 Smart Substitutes

Lemon zest – Provides a similar tangy flavor with minimal impact on blood sugar levels.
Vinegar – Offers acidity that can mimic sumac's sourness without adding carbs.
Za'atar (without sumac) – Delivers a complex flavor while being low in carbohydrates.

⏱ Blood Sugar Timeline

0–15 min: No significant impact on blood sugar as sumac is used in small amounts primarily for seasoning.
30–60 min: No noticeable changes in blood glucose levels due to its minimal carbohydrate content.
2–3 hr: Stable blood sugar levels; sumac does not contribute to glucose spikes.

“Many in the low-carb community find sumac a great way to add zest and flavor to dishes without worrying about blood sugar spikes. It's celebrated for its versatility and health benefits, including its antioxidant properties.”
— BCDF community member

🧠 Lowering Impact Tip

Use sumac to add flavor without adding significant carbohydrates or calories.

🤔 FAQs about sumac

Can sumac help in managing diabetes?

Sumac is low in carbs and does not directly lower blood sugar levels, but its low carb nature makes it a safe addition to a diabetic diet.

Is sumac high in antioxidants?

Yes, sumac is rich in antioxidants, which can help reduce oxidative stress and improve overall health.

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