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https://www.bluecircle.foundation/food/udon
udon
CARBS
40g
PROTEINS
6g
FATS
1g
Udon noodles are high in carbohydrates and low in fiber, making them less advisable for individuals managing diabetes with a low-carb diet.
Quantity: 180g (cooked)
Glycemic Index: 62
Glycemic Load: 22
Fiber: 2g
Key Nutrients: Proteins, Manganese
Health Impact: Udon noodles can cause significant blood sugar spikes due to their high carb and low fiber content, necessitating careful meal planning and portion control.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed glucose response from a mixed meal.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
- Stir-fried vegetables – Provides fiber and essential nutrients with minimal impact on blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – A lean protein source that helps to slow digestion and stabilize blood sugar levels.
- Beef stir-fry – Offers protein and fats which can help mitigate any potential blood sugar spikes when paired with a low-carb base.
🥄 Smart Substitutes
- Shirataki noodles – These noodles are made from konjac yam, containing mostly fiber and are very low in carbohydrates, helping to minimize blood sugar spikes.
- Zucchini noodles (zoodles) – Zucchini noodles are a vegetable-based alternative that provide a low-carb option rich in fiber, which can help stabilize blood glucose levels.
- Spaghetti squash – When cooked, this squash separates into threads similar to spaghetti but with significantly fewer carbs, aiding in better blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as the body begins to digest the food.
- 30–60 min: A significant spike in blood sugar could occur with traditional udon due to its high carb content.
- 2–3 hr: Blood sugar levels may begin to stabilize, but could remain elevated longer depending on individual insulin sensitivity and overall carb intake.
“Many in the low-carb diabetes community find that replacing high-carb staples with vegetable or protein-based alternatives not only helps in managing blood sugar levels but also enhances overall dietary satisfaction without feeling deprived.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and lean proteins to slow digestion and glucose absorption.
🤔 FAQs about udon
Can I eat udon if I am managing my diabetes with a low-carb diet?
It's advisable to opt for lower-carb alternatives like shirataki or zucchini noodles to better manage blood sugar levels.
What are some tips for eating out with diabetes?
Choose dishes that are rich in protein and vegetables, ask for sauces on the side, and consider substituting starchy bases with low-carb alternatives offered by the restaurant.
