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Besan, curd, onion and tomato
CARBS
Moderate
PROTEINS
Moderate
FATS
Low
Quantity: 100 grams
Glycemic Index: Medium
Glycemic Load: Medium
Fiber: Moderate
Key Nutrients: Proteins, vitamins from tomatoes and onions
Health Impact: The moderate carbohydrate content can cause blood sugar levels to rise, depending on individual insulin sensitivity and portion size.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Spinach salad – High in fiber and nutrients while being low in carbs, helping to stabilize blood sugar levels.
- Zucchini noodles – A low-carb alternative to traditional noodles, helping to keep the overall carbohydrate count low.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein that helps moderate blood sugar levels without adding carbs.
- Pan-seared salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and higher in nutrients compared to besan, helping to reduce blood sugar spikes.
- Greek yogurt – Higher in protein and lower in carbohydrates than regular curd, aiding in better blood sugar control.
- Cucumber – Lower in carbohydrates than tomatoes, providing hydration with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the digestion of proteins and fats begins.
- 30–60 min: Moderate rise in blood sugar, depending on the amount of besan and curd used.
- 2–3 hr: Blood sugar begins to stabilize due to the protein and fat content slowing the absorption of carbohydrates.
— BCDF community member
🧠 Lowering Impact Tip
Reduce the portion size and increase the proportion of fats and proteins by adding more curd or a side of lean protein.
🤔 FAQs about Besan, curd, onion and tomato
Can I eat besan in a low-carb diet?
Besan should be used sparingly as it is relatively high in carbs. Consider almond flour as a lower-carb alternative.
Is curd good for diabetes?
Curd can be part of a diabetes-friendly diet if it's low in carbs like Greek yogurt, which also offers additional protein.
How can I make a low-carb meal with these ingredients?
Use almond flour instead of besan, Greek yogurt instead of regular curd, and add non-starchy vegetables like spinach or zucchini for a balanced, low-carb meal.
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