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https://www.bluecircle.foundation/food/bendkai-bhendi-puliya

Bendkai (Bhendi) Puliya

CARBS

Low

PROTEINS

Moderate

FATS

Low

Bendkai (Bhendi) Puliya is a low-carb, fiber-rich dish suitable for individuals managing diabetes.

Quantity: 100 grams

Glycemic Index: Low

Glycemic Load: Low

Fiber: High

Key Nutrients: Fiber, Vitamin C, Vitamin K

Health Impact: The low carbohydrate content and high fiber help in slow digestion and minimal insulin response, reducing blood sugar spikes.

💉 Suggested Bolus

Consider a smaller insulin bolus due to the low glycemic load, and monitor blood sugar post-meal to adjust as necessary.

🍽️ Best Paired With (Veg)

Paneer Tikka – High in protein and low in carbs, supporting blood sugar management.
Grilled Zucchini – Low in carbohydrates and provides additional fiber, aiding in digestion and glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides high-quality protein with minimal impact on blood sugar levels.
Fish Tikka – Rich in omega-3 fatty acids and protein, helps in maintaining heart health and stable blood glucose levels.

🥄 Smart Substitutes

Cauliflower Rice – Lower in carbs than traditional rice, helps in reducing the overall carbohydrate content of the meal.
Almond Flour – Higher in healthy fats and lower in carbs than wheat flour, providing a more stable blood sugar level.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the dish primarily contains low glycemic index ingredients.
30–60 min: Slight increase in blood sugar depending on the amount of tamarind and other ingredients used.
2–3 hr: Blood sugar levels should begin to stabilize due to the fiber content in okra.

“Many in the low-carb diabetes community find that incorporating more non-starchy vegetables and lean proteins into their meals helps in managing post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a source of healthy fats or proteins to further slow glucose absorption.

🤔 FAQs about Bendkai (Bhendi) Puliya

Can I eat Bendkai Puliya if I am on a strict low-carb diet?

Yes, Bendkai Puliya can be suitable for a low-carb diet, especially if you adjust the ingredients like replacing traditional tamarind paste with a lower carb alternative.

What are the best times to consume Bendkai Puliya for blood sugar control?

Consuming it during a main meal, ideally lunch or dinner, when paired with a protein source, can help in better blood sugar management.

Have a question about Bendkai (Bhendi) Puliya or any other topic related to diabetes?

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