One Medium-Sized Pancake — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/adai

Adai

CARBS

28g

PROTEINS

FATS

Adai is a South Indian pancake made from a fermented batter of rice and lentils. It is higher in protein and fiber compared to regular pancakes but still contains a significant amount of carbohydrates, which may not be ideal for a strict low-carb diet.

Quantity: 100g

Glycemic Index: Medium

Glycemic Load: 16

Fiber: 5g

Key Nutrients: Protein, fiber, iron

Health Impact: Adai has a medium glycemic index and a moderate glycemic load, leading to a moderate impact on blood sugar levels. The presence of lentils increases the protein and fiber content, which can help in slower digestion and a more gradual rise in blood sugar.

💉 Suggested Bolus

Consider a dual-wave or extended bolus to manage the slower digestion and absorption due to the fiber and protein content.

🍽️ Best Paired With (Veg)

Cucumber raita – Adds hydration and fiber with minimal carbs, aiding in overall digestion and blood sugar control.
Spinach salad – High in fiber and nutrients, helps to slow glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps moderate blood sugar levels without adding carbs.
Fish curry (made with coconut milk) – Rich in omega-3 fatty acids and proteins, supports blood sugar management and heart health.

🥄 Smart Substitutes

Almond flour adai – Lower in carbs and higher in fiber, helps in reducing blood sugar spikes.
Coconut flour adai – Provides a reduction in carbohydrate content and adds healthy fats that can aid in blood sugar stabilization.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of fats and proteins is slower.
30–60 min: Moderate rise depending on the ingredients used. Lower if substituted with low-carb flours.
2–3 hr: More stable blood sugar levels if made with low-carb substitutes; traditional recipes may cause a later peak.

“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb alternatives like almond or coconut flour in traditional recipes like adai can significantly help in managing post-meal blood sugar spikes.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce the rice content in the batter and increase the proportion of lentils and other low-carb, high-fiber ingredients like spinach or fenugreek leaves.

🤔 FAQs about Adai

Can adai be part of a diabetic diet?

Yes, when prepared with low-carb flours and paired with high-protein or high-fiber sides, adai can be a nutritious part of a diabetic diet.

How can I prevent blood sugar spikes after eating adai?

Use low-carb flour substitutes for making adai and pair it with protein-rich or fiber-rich sides to slow glucose absorption.

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