Support Blue Circle Diabetes Foundation
Teff grain
CARBS
73g
PROTEINS
13g
FATS
2g
Quantity: 100g
Glycemic Index: 74
Glycemic Load: 57
Fiber: 8g
Key Nutrients: Iron, Calcium, Magnesium
Health Impact: Teff's high carbohydrate content can lead to significant blood sugar spikes, necessitating careful management of portion sizes and meal composition to avoid hyperglycemia.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed digestion of fibers when consuming teff.
🍽️ Best Paired With (Veg)
- Chia seeds – Adds omega-3 fatty acids and fiber, helping to stabilize blood sugar levels further.
- Avocado – Provides healthy fats that can help to slow the absorption of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Protein helps to moderate blood sugar spikes and provides satiety.
- Salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 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 absorbed slowly due to its fiber content.
- 30–60 min: Moderate increase in blood sugar, depending on portion size and individual metabolic response.
- 2–3 hr: Blood sugar begins to stabilize due to the high fiber content slowing the release of glucose.
— BCDF community member
🧠 Lowering Impact Tip
Combine teff with high-fiber vegetables and healthy fats to slow the absorption of glucose.
🤔 FAQs about Teff grain
Can teff be part of a low-carb diet?
Teff can be included in small amounts, but there are lower-carb alternatives that might be more effective in managing diabetes.
How does teff affect blood sugar compared to other grains?
Teff has a relatively lower glycemic index compared to more refined grains, but it's still higher in carbs than many other alternatives recommended for a low-carb diet.
Support Blue Circle Diabetes Foundation
From the blog
Empowering the diabetes community with expert insights, support, and resources.