Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/avalakki-vaggarane

Avalakki Vaggarane

CARBS

high

PROTEINS

moderate

FATS

low

Avalakki Vaggarane is a South Indian dish made from flattened rice, which is high in carbohydrates and not advisable for a low-carb diabetes management diet.

Quantity: 100 grams

Glycemic Index: high

Glycemic Load: high

Fiber: low

Key Nutrients: Carbohydrates, some dietary fiber, proteins

Health Impact: The high carbohydrate content can lead to significant blood sugar spikes and require careful insulin management. The digestion time is relatively quick due to the simple carbohydrates.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid increase in blood glucose levels.

🍽️ Best Paired With (Veg)

Paneer Stir Fry – High in protein and healthy fats, complementing the low-carb base.
Mixed Vegetable Salad – Adds fiber and nutrients with minimal impact on blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides high-quality protein that helps moderate blood glucose levels.
Fish Tikka – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Lower in carbs and provides a similar texture to flattened rice.
Shirataki Rice – Very low in carbohydrates and calories, helping to minimize blood sugar spikes.
Chopped Nuts – Adds crunch and healthy fats, reducing overall glycemic index of the meal.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar levels due to reduced carb content.
2–3 hr: Continued stable blood sugar, preventing late postprandial spikes.

“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb substitutes not only helps in managing blood sugar levels but also aids in feeling fuller longer, which can prevent overeating.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce the portion size and increase the proportion of added nuts and seeds to enhance the protein and fat content, which can help mitigate blood sugar spikes.

🤔 FAQs about Avalakki Vaggarane

Can I eat traditional Avalakki Vaggarane if I am watching my carbs?

It's best to modify it with low-carb substitutes like cauliflower rice to keep your carb intake in check.

How often can I include this modified Avalakki Vaggarane in my diet?

As it's made with low-carb substitutes, you can enjoy it more frequently compared to traditional high-carb meals.

Have a question about Avalakki Vaggarane or any other topic related to diabetes?

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