Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/wheat-porridge

wheat porridge

CARBS

15g

PROTEINS

FATS

Wheat porridge is a high-carbohydrate food that can cause significant blood sugar spikes and is not advisable for a low-carb diabetes management approach.

Quantity: 100g

Glycemic Index: 71

Glycemic Load: 11

Fiber: 2.7g

Key Nutrients: Fiber, B vitamins

Health Impact: Wheat porridge has a high glycemic index and can lead to rapid increases in blood glucose levels, requiring careful management of insulin response and potentially longer digestion time.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if consuming, to manage the rapid glucose rise.

🍽️ Best Paired With (Veg)

Spinach and mushroom sauté – Provides fiber and essential nutrients without adding excess carbs.
Avocado slices – Rich in healthy fats that help slow carbohydrate absorption and stabilize blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – High in protein, supports blood sugar control by reducing the meal's overall glycemic index.
Smoked salmon – Provides omega-3 fatty acids and protein, aiding in blood sugar regulation.

🥄 Smart Substitutes

Cauliflower rice porridge – Significantly lower in carbs, helps maintain stable blood glucose levels.
Chia seed pudding – High in fiber and omega-3 fatty acids, which can help manage blood sugar.
Almond flour porridge – Low in carbohydrates and high in healthy fats, aiding in glucose control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb options digest slower.
30–60 min: Stable blood sugar due to slow release of glucose.
2–3 hr: Continued stable blood glucose levels, preventing spikes and crashes.

“Many in the low-carb community find that replacing traditional high-carb meals with nutrient-dense, lower-carb alternatives not only helps manage blood sugar levels but also enhances overall satiety and energy throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

To reduce the impact on blood sugar, consider substituting wheat porridge with a lower-carb alternative such as almond flour porridge.

🤔 FAQs about wheat porridge

Can I eat wheat porridge if I manage my portion size?

While portion control can help, choosing inherently lower-carb options provides a more effective strategy for managing blood glucose levels.

What are the best times to consume low-carb meals?

Consuming low-carb meals during regular meal times can help maintain a stable blood sugar level throughout the day.

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