Download the Full Metabolic Intelligence Report (PDF)
teff
CARBS
73 g
PROTEINS
13 g
FATS
2 g
Quantity: 100 g
Glycemic Index: 74
Glycemic Load: 57
Fiber: 8 g
Key Nutrients: Iron, calcium, fiber
Health Impact: Teff's high carbohydrate content can lead to significant blood sugar spikes, particularly in those with diabetes. Its fiber content may moderate this response slightly.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help slow the absorption of carbohydrates, moderating blood sugar levels.
- Spinach – Very low in carbs and high in fiber, helping to stabilize blood sugar levels.
- Tofu – Low in carbohydrates and a good source of protein, which does not impact blood sugar levels significantly.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein that helps moderate blood sugar spikes when paired with carbohydrates.
- Salmon – Rich in omega-3 fatty acids and protein, aiding in blood sugar regulation and overall health.
- Eggs – Contain no carbohydrates and provide high-quality protein, supporting stable blood glucose levels.
🥄 Smart Substitutes
- Flaxseed meal – Lower in carbs and helps to reduce blood sugar spikes due to high fiber content.
- Almond flour – Significantly lower in carbohydrates and has a minimal impact on blood glucose levels.
- Coconut flour – Low in carbs and rich in fiber, aiding in slower digestion and steadier blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as teff is a complex carbohydrate that digests slowly.
- 30–60 min: Gradual increase in blood sugar due to the slow release of glucose.
- 2–3 hr: Blood sugar levels begin to stabilize as the body continues to digest and absorb teff slowly.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about teff
Is teff suitable for a low-carb diet?
Teff can be included in a low-carb diet in moderation, especially when paired with high-protein or high-fiber foods to balance the carbohydrate content.
How does teff affect blood sugar compared to other grains?
Teff has a lower glycemic index than many other grains, leading to a more gradual rise in blood sugar levels.
Can teff be eaten at every meal?
While teff is healthier than many grains, it's important to vary your diet and include other low-carb options to ensure balanced nutrition and better blood sugar control.
Download the Full Metabolic Intelligence Report (PDF)
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