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

Adai dosa

CARBS

Moderate

PROTEINS

High

FATS

Moderate

Adai dosa is a South Indian pancake made from a fermented batter of lentils and rice. It is higher in protein and fiber compared to regular dosa but still contains a moderate amount of carbohydrates.

Quantity: 1 medium-sized dosa (100g)

Glycemic Index: Medium

Glycemic Load: Medium

Fiber: High

Key Nutrients: Protein, fiber, iron

Health Impact: Adai dosa has a moderate impact on blood sugar levels due to its carbohydrate content from rice. The protein and fiber from lentils help in slower digestion and a more gradual insulin response.

💉 Suggested Bolus

Consider a split or extended bolus to manage the slower digestion and absorption due to the high fiber and protein content.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and low in carbs, helping to balance the meal's glycemic load.
Avocado salad – Rich in healthy fats and fiber, which can help slow down the absorption of sugars.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-quality protein source that helps moderate blood sugar levels after meals.
Fish curry (made with coconut milk) – Offers omega-3 fatty acids and is low in carbohydrates, supporting overall blood sugar management.

🥄 Smart Substitutes

Almond flour dosa – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels.
Coconut flour dosa – Provides a reduction in carbohydrate content and adds dietary fiber, aiding in slower glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of fats and proteins is slower, providing a gradual rise in blood sugar.
30–60 min: A moderate increase in blood sugar, depending on the accompanying ingredients.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber and protein content, preventing sharp spikes.

“Many in the low-carb diabetes community find that incorporating high-fiber, high-protein foods with healthy fats leads to better satiety and more stable blood sugar levels throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce the rice content in the batter and increase the proportion of lentils. Serve with a high-fiber vegetable side dish and avoid sweet chutneys.

🤔 FAQs about Adai dosa

Can I eat adai dosa if I am on a strict low-carb diet?

Traditional adai dosa is lower in carbs than regular dosa but still contains lentils and rice. Opt for almond or coconut flour dosas for a stricter low-carb option.

What are the best times to consume adai dosa for blood sugar control?

Consuming adai dosa during the main meals, such as breakfast or lunch, when paired with protein and healthy fats, can help in better blood sugar management.

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