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https://www.bluecircle.foundation/food/wheat
Wheat
CARBS
72g
PROTEINS
13g
FATS
2g
Wheat, being high in carbohydrates, is not advisable for a low-carb diabetes management diet as it can lead to significant blood sugar spikes.
Quantity: 100g
Glycemic Index: 69
Glycemic Load: 45
Fiber: 10g
Key Nutrients: Fiber, B vitamins, iron
Health Impact: High carbohydrate content can cause rapid increases in blood sugar and insulin response, which may be challenging to manage for people with diabetes.
💉 Suggested Bolus
Consider using a dual-wave or square-wave bolus if using insulin, to manage the delayed digestion of fiber in whole wheat.
🍽️ Best Paired With (Veg)
- Zucchini noodles – Very low in carbohydrates, providing a filling meal without significant blood sugar impact.
- Cauliflower rice – Offers a low-carb alternative to traditional grains, helping to maintain stable glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein, which can help moderate blood sugar levels when paired with lower-carb options.
- Fish like salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and has a higher protein content, helping to minimize blood sugar spikes.
- Coconut flour – Very low in carbs and high in fiber, aiding in slower digestion and steadier blood glucose levels.
- Flaxseed meal – High in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as digestion has not significantly progressed.
- 30–60 min: Moderate rise in blood sugar if wheat is consumed alone due to its carbohydrate content.
- 2–3 hr: Gradual decline in blood sugar levels as the body starts to absorb and utilize the glucose.
“Many in the low-carb community find that completely avoiding or significantly reducing wheat intake helps in better managing their diabetes and avoiding glucose spikes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Opt for whole wheat with higher fiber content and consume in moderation paired with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Wheat
Can I eat wheat products if I am managing diabetes with a low-carb diet?
It's generally recommended to limit wheat as it is high in carbohydrates which can cause blood sugar spikes. Consider low-carb substitutes like almond or coconut flour.
What are some tips for eating out with diabetes?
Opt for meals that are rich in protein and vegetables, and ask for substitutions like vegetables instead of bread or pasta.
