Standard Serving — Diabetes Nutrition Facts

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

Bhelpuri

CARBS

High

PROTEINS

Low

FATS

Low

Bhelpuri is not advisable for individuals managing diabetes with a low-carb diet due to its high carbohydrate content primarily from puffed rice and added sweet and tangy sauces.

Quantity: 100 grams

Glycemic Index: High

Glycemic Load: High

Fiber: Moderate

Key Nutrients: Fiber from vegetables

Health Impact: Bhelpuri can lead to rapid spikes in blood glucose levels due to its high glycemic index and load, necessitating careful management in diabetic diets.

💉 Suggested Bolus

Consider pre-bolusing insulin if consuming, to manage the anticipated spike in blood sugar.

🍽️ Best Paired With (Veg)

Grilled Paneer Salad – High in protein and healthy fats, supporting satiety and blood sugar control.
Avocado and Spinach Smoothie – Rich in potassium and healthy fats, aiding in overall metabolic health and providing steady energy.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Skewers – Provides lean protein that helps moderate blood sugar levels and enhance meal satisfaction.
Baked Salmon with Herbs – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice Bhel – Offers a lower glycemic index and fewer carbs than traditional puffed rice, helping to manage blood sugar levels more effectively.
Flaxseed Crackers – Provides a crunchy texture with high fiber and omega-3 fatty acids, aiding in blood sugar stabilization and heart health.
Chopped Nuts – Adds crunch and healthy fats, which can slow the absorption of carbohydrates and reduce blood sugar spikes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest more slowly.
30–60 min: Stable blood sugar due to high fiber and healthy fats content.
2–3 hr: Continued stable blood sugar, preventing late postprandial spikes.

“Many in the low-carb community find that replacing high-carb snacks with nutrient-dense, lower-carb alternatives not only helps in managing blood sugar levels but also enhances overall dietary satisfaction and health.”
— BCDF community member

🧠 Lowering Impact Tip

Replace puffed rice with chopped nuts or seeds to reduce carb content and increase protein and fat, which can help in slowing down the glucose release.

🤔 FAQs about Bhelpuri

Can I eat traditional bhelpuri if I am managing diabetes?

Traditional bhelpuri is high in carbs and can cause blood sugar spikes. Opt for low-carb substitutes like cauliflower rice bhel to better manage your glucose levels.

How often can I include these low-carb snacks in my diet?

These snacks can be included regularly as part of a balanced low-carb diet to help maintain stable blood sugar levels.

Have a question about Bhelpuri or any other topic related to diabetes?

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