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1 katori chawal
CARBS
45 grams
PROTEINS
4 grams
FATS
0.5 grams
Quantity: 1 katori (approximately 150 grams)
Glycemic Index: 73
Glycemic Load: 29
Fiber: 0.6 grams
Key Nutrients: Manganese, selenium, B vitamins
Health Impact: High carbohydrate content and a high glycemic index can lead to rapid increases in blood sugar and insulin levels, which may be challenging to manage for people with diabetes.
💉 Suggested Bolus
If consuming, consider using a dual-wave or extended bolus to manage the delayed blood sugar rise.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps balance the meal and reduce overall glycemic index.
- Sauteed Spinach – Low in carbs and high in fiber, aids in slower digestion and glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein that helps moderate blood sugar spikes.
- Baked Salmon – Rich in omega-3 fatty acids, supports overall cardiovascular health.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
- Shirataki Rice – Very low in calories and carbs, aids in blood sugar management.
- Broccoli Rice – Provides fiber and nutrients with fewer carbs than traditional rice.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as digestion has not significantly progressed.
- 30–60 min: Blood sugar levels may begin to rise depending on individual insulin sensitivity and portion size.
- 2–3 hr: Blood sugar levels may start to stabilize if appropriate insulin or medication is administered.
— BCDF community member
🧠 Lowering Impact Tip
Substitute with a lower-carb alternative like cauliflower rice or mix with high-fiber vegetables to reduce the overall glycemic load.
🤔 FAQs about 1 katori chawal
Can I ever eat traditional rice as a diabetic?
It's best to limit traditional rice due to its high carb content. Opt for lower-carb substitutes like cauliflower rice for better blood sugar control.
How does cauliflower rice compare to regular rice in terms of taste?
Cauliflower rice has a different texture and mild flavor, but it can be seasoned well to mimic traditional rice dishes.
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