Typical Meal — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/aloo-puri

aloo puri

CARBS

High

PROTEINS

Moderate

FATS

Moderate

Aloo puri, consisting of deep-fried breads (puris) and a potato-based curry (aloo bhaji), is not advisable for individuals managing diabetes due to its high carbohydrate content and deep-frying process.

Quantity: 1 serving (2 puris with aloo bhaji)

Glycemic Index: High

Glycemic Load: High

Fiber: Low

Key Nutrients: Potassium from potatoes, dietary fiber from whole wheat in puris

Health Impact: Aloo puri can lead to significant blood sugar spikes due to its high carbohydrate content and the rapid digestion of refined wheat and potatoes.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid glucose rise.

🍽️ Best Paired With (Veg)

Paneer Spinach Saute – High in protein and fiber, helps in slowing down glucose absorption.
Mixed Vegetable Stir-Fry – Provides fiber and essential nutrients with minimal impact on blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – Protein from chicken aids in satiety and blood sugar control.
Fish Tikka – Omega-3 fatty acids in fish can improve insulin sensitivity.

🥄 Smart Substitutes

Cauliflower Puri – Offers a lower carb alternative by using cauliflower flour instead of wheat, reducing blood sugar spikes.
Almond Flour Puri – Almond flour has a lower glycemic index and provides healthy fats, which can help manage blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Little to no significant change in blood sugar as low-carb substitutes digest more slowly.
30–60 min: A moderate increase in blood sugar may occur, depending on the amount and type of low-carb flour used.
2–3 hr: Blood sugar levels should begin to stabilize due to the reduced carbohydrate content and increased fiber.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also enhances overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Replace puri with a low-carb, high-fiber flatbread and modify the aloo bhaji by increasing non-starchy vegetables and using less potato.

🤔 FAQs about aloo puri

Can I eat traditional aloo puri if I have diabetes?

It's advisable to opt for low-carb substitutes like cauliflower or almond flour puri to better manage your blood sugar levels.

How often can I include these substitutes in my diet?

These substitutes can be included regularly as they help maintain stable blood sugar levels, but portion control is still important.

Have a question about aloo puri or any other topic related to diabetes?

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