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https://www.bluecircle.foundation/food/besan-and-sooji-appe
Besan and sooji appe
CARBS
High
PROTEINS
Moderate
FATS
Low
Besan and sooji appe is not advisable for a low-carb diabetes diet due to its high carbohydrate content primarily from sooji (semolina).
Quantity: 100 grams
Glycemic Index: High
Glycemic Load: High
Fiber: Low
Key Nutrients: Fiber, protein
Health Impact: May cause significant blood sugar spikes due to high carbohydrate content and rapid digestion.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if consuming, to manage the rapid rise in blood glucose.
🍽️ Best Paired With (Veg)
- Avocado salad – High in healthy fats and fiber, helps to further moderate blood sugar levels.
- Paneer tikka – High in protein, aids in slow digestion and provides sustained energy without significant blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Protein-rich, supports muscle health and helps in managing blood sugar levels.
- Fish tikka – Rich in omega-3 fatty acids, beneficial for heart health and helps in blood sugar regulation.
🥄 Smart Substitutes
- Almond flour appe – Lower in carbs and higher in fiber, helps in reducing blood sugar spikes.
- Coconut flour appe – Provides a reduction in carbohydrate content and adds healthy fats that can help with satiety.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest slower, causing less immediate rise in blood sugar.
- 30–60 min: Gradual increase in blood sugar, if any, due to high fiber and fat content which slows down glucose absorption.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow-release energy from the low-carb ingredients.
“Many in the low-carb community find that replacing traditional high-carb ingredients with nut-based or coconut flours not only helps in managing blood sugar but also enhances the flavor profile of traditional dishes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace sooji with a lower-carb flour like almond or coconut flour and increase the proportion of besan.
🤔 FAQs about Besan and sooji appe
Can I eat traditional besan and sooji appe if I am managing diabetes?
It's better to opt for low-carb substitutes like almond or coconut flour appe to minimize blood sugar spikes.
How often can I include these low-carb appes in my diet?
These can be included as part of a balanced diet, considering other sources of nutrients throughout the day to ensure overall health.
