Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/bajre-ki-khichdi

Bajre ki khichdi

CARBS

41g

PROTEINS

6.1g

FATS

1.3g

Bajre ki khichdi is a traditional Indian dish made from pearl millet (bajra) and sometimes mixed with lentils. From a low-carb diabetes standpoint, it is higher in carbohydrates and may not be the best choice for those strictly managing blood sugar levels through a low-carb diet.

Quantity: 100g

Glycemic Index: 54

Glycemic Load: 22

Fiber: 2.6g

Key Nutrients: Magnesium, Phosphorus, Iron

Health Impact: The high carbohydrate content can lead to significant blood sugar spikes, particularly in those with diabetes. The digestion time is moderate, which may lead to a more gradual insulin response.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose to manage the slower digestion rate of millet.

🍽️ Best Paired With (Veg)

Paneer Stir Fry – Adds protein and fat, helping to slow glucose absorption.
Mixed Vegetable Salad with Olive Oil – Provides fiber and healthy fats, aiding in overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – High in protein, supports muscle health and slows carbohydrate absorption.
Fish Tikka – Rich in omega-3 fatty acids, beneficial for heart health and glycemic management.

🥄 Smart Substitutes

Cauliflower Rice Khichdi – Significantly lower in carbs, helps in reducing blood sugar spikes.
Moong Dal Khichdi with added ghee – Higher in protein and healthy fats, moderates glycemic response.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion process is just beginning.
30–60 min: Moderate rise in blood sugar, depending on the portion size and individual metabolic response.
2–3 hr: Blood sugar begins to stabilize as the body processes the fiber and protein.

“Many in the low-carb diabetes community find that incorporating more fiber and healthy fats into meals helps manage hunger and blood sugar levels more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

To lower the impact on blood sugar, consider reducing the portion size and adding more fiber-rich and healthy fat ingredients such as vegetables and seeds.

🤔 FAQs about Bajre ki khichdi

Can Bajre ki Khichdi be a part of a low-carb diet?

In moderation, especially if paired with high-protein or high-fiber sides to balance the meal.

What are the best times to consume Bajre ki Khichdi for someone with diabetes?

Best consumed during the day when you are more active, allowing the body to utilize the glucose more effectively.

Have a question about Bajre ki khichdi or any other topic related to diabetes?

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