Download the Full Metabolic Intelligence Report (PDF)
tempheh
CARBS
9.4 g
PROTEINS
18.5 g
FATS
10.8 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: 3
Fiber: 0 g
Key Nutrients: Protein, fats, fiber
Health Impact: Tempeh has a low glycemic index and provides a slow release of sugar into the bloodstream, which aids in maintaining stable blood glucose levels.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic load, and monitor blood sugar post-meal to adjust as necessary.
🍽️ Best Paired With (Veg)
- Spinach Salad – High in fiber and nutrients while being low in carbs, complementing the protein from tempeh.
- Stir-fried Zucchini – Provides a filling meal with minimal carbs, enhancing the meal's overall nutritional balance.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Adds additional protein, supporting muscle maintenance and satiety without extra carbs.
- Pan-seared Salmon – Rich in omega-3 fatty acids, which are beneficial for heart health and do not affect blood glucose levels.
🥄 Smart Substitutes
- Tofu – Lower in fats and still provides a good source of protein without significant carbs.
- Seitan – High in protein, which can help manage hunger without impacting blood sugar levels significantly.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as tempeh is low in carbohydrates.
- 30–60 min: Slight increase might be observed depending on individual insulin sensitivity.
- 2–3 hr: Blood sugar levels should stabilize due to the high protein and fiber content.
— BCDF community member
🧠 Lowering Impact Tip
Combine with leafy greens and healthy fats like avocado or olive oil to further reduce glycemic response.
🤔 FAQs about tempheh
Is tempeh suitable for all types of diabetes?
Yes, tempeh can be a good option for people with both type 1 and type 2 diabetes due to its low carb content and high protein.
How often can I include tempeh in my diet?
Tempeh can be included regularly, even daily, as part of a balanced low-carb diet aimed at managing diabetes.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.