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https://www.bluecircle.foundation/food/beans-paruppu-usili

Beans Paruppu Usili

CARBS

20g

PROTEINS

FATS

Beans Paruppu Usili is a South Indian dish combining beans with lentils, which may not be ideal for a strict low-carb diet but offers moderate carbohydrate content and higher protein.

Quantity: 100g

Glycemic Index: Medium

Glycemic Load: 10

Fiber: 6g

Key Nutrients: Fiber, protein

Health Impact: The moderate carbohydrate content and presence of protein and fiber can help in slower digestion and a more gradual insulin response, potentially minimizing blood sugar spikes.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled zucchini – Low in carbohydrates and provides additional fiber, which helps in managing blood sugar levels.
Cauliflower rice – Acts as a low-carb substitute for rice, helping to keep the overall carbohydrate count low.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Adds high-quality protein without contributing additional carbs, aiding in glycemic control.
Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar management.

🥄 Smart Substitutes

Almond flour – Lower in carbs and higher in nutrients compared to traditional flours, helping to reduce blood sugar spikes.
Coconut flour – Provides a low-carb alternative that is also high in fiber, aiding in blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the dish is primarily protein and fiber-rich.
30–60 min: Moderate increase in blood sugar due to the presence of lentils, though less pronounced due to fiber content.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber and protein content.

“Many in the low-carb diabetes community find that incorporating high-fiber and protein-rich meals like Beans Paruppu Usili helps in moderating blood sugar levels effectively, especially when paired with other low-carb sides.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce portion size and increase the proportion of beans to lentils, as beans have a lower glycemic index.

🤔 FAQs about Beans Paruppu Usili

Can I eat Beans Paruppu Usili if I am on a strict low-carb diet?

Yes, Beans Paruppu Usili can be suitable for a low-carb diet, especially if made with low-carb substitutes like almond or coconut flour.

How does Beans Paruppu Usili affect my blood sugar?

The fiber and protein content in Beans Paruppu Usili can help to moderate blood sugar rises, making it a favorable dish for those managing diabetes.

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