Support Blue Circle Diabetes Foundation
Whole grain shredded wheat
CARBS
75g
PROTEINS
12g
FATS
1g
Quantity: 100g
Glycemic Index: 67
Glycemic Load: 47
Fiber: 10g
Key Nutrients: Fiber, B-vitamins, iron
Health Impact: Can cause significant blood sugar spikes due to high carb content and moderate glycemic index.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump to manage the delayed glucose response from fiber.
🍽️ Best Paired With (Veg)
- Avocado salad – Rich in healthy fats and fiber, helps to slow carbohydrate absorption and stabilize blood sugar.
- Grilled tofu with herbs – Provides a high-protein, low-carb option that aids in satiety and blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and low in carbs, supporting blood sugar management.
- Baked salmon with olive oil – Omega-3 fatty acids in salmon improve insulin sensitivity and provide heart health benefits.
🥄 Smart Substitutes
- Chia seed pudding – Provides a high fiber content that helps to stabilize blood sugar levels.
- Flaxseed meal porridge – Offers a low glycemic index and helps in reducing blood sugar spikes.
- Almond flour pancakes – Low in carbs and high in healthy fats, aiding in slower digestion and sustained energy.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb foods do not cause immediate blood sugar spikes.
- 30–60 min: Stable blood sugar levels due to slow digestion and absorption of nutrients.
- 2–3 hr: Continued blood sugar control with no significant drops or spikes.
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of healthy fats or protein to slow glucose absorption.
🤔 FAQs about Whole grain shredded wheat
Can I eat whole grain shredded wheat if I am on a low-carb diet?
Whole grain shredded wheat is higher in carbs and might not fit well with a strict low-carb diet. Consider lower-carb alternatives like chia seed pudding or flaxseed meal porridge.
How can I prevent blood sugar spikes after meals?
Incorporate more fiber-rich and high-protein foods into your meals, which help slow down the release of glucose into the bloodstream.
Support Blue Circle Diabetes Foundation
From the blog
Empowering the diabetes community with expert insights, support, and resources.