Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/bhaji

Bhaji

CARBS

15g

PROTEINS

FATS

10g

Bhaji, a mixed vegetable curry, can be moderately high in carbohydrates, primarily from starchy vegetables. It is not the most advisable option for those strictly managing diabetes with a low-carb diet.

Quantity: 100g

Glycemic Index: Medium

Glycemic Load: 9

Fiber: 4g

Key Nutrients: Vitamin C, Vitamin A, Fiber

Health Impact: The carbohydrate content can cause moderate blood sugar spikes, particularly due to the presence of starchy vegetables. The digestion time is moderate, impacting insulin response.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose to manage the slower digestion of the fibrous vegetables.

🍽️ Best Paired With (Veg)

Paneer Salad – Provides high protein and healthy fats, complementing the low-carb bhaji substitute without adding extra carbs.
Avocado and Spinach Salad – Rich in healthy fats and fiber, helping to slow digestion and stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Skewers – High in protein, helps to balance the meal and slow glucose absorption.
Baked Salmon with Herbs – Provides omega-3 fatty acids and high-quality protein, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Cauliflower Bhaji – Lower in carbs, high in fiber, and provides a similar texture and flavor when spiced similarly to traditional bhaji.
Zucchini Fritters – Offers a lower carbohydrate alternative with a similar texture, while also providing additional nutrients and fiber.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar due to low glycemic ingredients.
30–60 min: Gradual, minimal rise in blood sugar if low-carb substitutes are used.
2–3 hr: Blood sugar levels should remain stable, avoiding the spikes associated with traditional high-carb bhaji.

“Many in the low-carb diabetes community find that substituting traditional high-carb foods with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce portion size and increase the proportion of non-starchy vegetables like cauliflower and green beans.

🤔 FAQs about Bhaji

Can I eat traditional bhaji on a low-carb diet?

Traditional bhaji is typically high in carbs. Opt for substitutes like cauliflower or zucchini bhaji to enjoy a similar dish with fewer carbs.

How can I make bhaji diabetic-friendly?

Use low-carb vegetables like cauliflower or zucchini and fry in a healthy oil with minimal breading or use almond or coconut flour for coating.

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