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https://www.bluecircle.foundation/food/whey
Whey
CARBS
3g
PROTEINS
11g
FATS
1g
Whey is advisable for individuals with diabetes due to its low carbohydrate content and high protein content.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 0g
Key Nutrients: Protein, calcium, vitamin B12
Health Impact: Whey has a minimal impact on blood sugar levels due to its low carbohydrate content and high protein content. It can help in stabilizing blood glucose levels and promoting satiety.
💉 Suggested Bolus
Consider pairing whey with fiber-rich foods or incorporating it into a balanced meal to slow down digestion and reduce blood sugar spikes.
🍽️ Best Paired With (Veg)
- Spinach salad with feta cheese and olive oil dressing – Low-carb, high-fiber meal that complements the protein in whey
- Grilled vegetable skewers with halloumi cheese – Balanced meal with protein and fiber to help stabilize blood sugar
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast with avocado and mixed greens – High-protein, low-carb meal that pairs well with whey protein
- Salmon with roasted asparagus and lemon butter sauce – Healthy fats and protein to support blood sugar management
🥄 Smart Substitutes
- Plant-based protein sources like tofu or tempeh – Provide protein without the whey and potential blood sugar spikes
- Eggs – Rich in protein and nutrients, great for blood sugar control
⏱ Blood Sugar Timeline
- 0–15 min: Whey may cause a slight increase in blood sugar due to its protein content
- 30–60 min: Blood sugar levels should stabilize as the protein is digested
- 2–3 hr: Blood sugar levels should remain steady if paired with low-carb foods
“Many in the low-carb diabetes community find that incorporating whey protein into their meals can help with blood sugar control when paired with balanced, low-carb foods.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume whey in combination with low-carb foods to minimize blood sugar impact.
🤔 FAQs about Whey
Can whey protein cause blood sugar spikes?
Whey protein on its own may cause a slight increase in blood sugar, but when paired with low-carb foods, the impact is minimized.
What are some low-carb alternatives to whey protein?
Plant-based proteins like tofu, tempeh, or eggs are great alternatives that provide similar benefits without the potential blood sugar impact.
