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https://www.bluecircle.foundation/food/bhindi-moru-kozhambu

Bhindi Moru Kozhambu

CARBS

Medium

PROTEINS

Low

FATS

Medium

Bhindi Moru Kozhambu is a South Indian yogurt-based curry with okra. It is moderately low in carbohydrates, making it a potentially suitable option for individuals managing diabetes with a low-carb diet.

Quantity: 100 grams

Glycemic Index: Low

Glycemic Load: Low

Fiber: High

Key Nutrients: Calcium, probiotics, fiber

Health Impact: The moderate carbohydrate content and presence of fats from yogurt can help in slowing down the absorption of sugars, potentially leading to a more gradual rise in blood glucose levels.

💉 Suggested Bolus

Consider a split or extended bolus if using insulin, to manage the slower digestion and absorption rate due to the fat content.

🍽️ Best Paired With (Veg)

Paneer – Adding paneer provides a high-quality protein source that can help moderate blood sugar levels and increase satiety.
Cauliflower Rice – Serves as a low-carb alternative to traditional rice, helping to reduce the overall carbohydrate load of the meal.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a lean protein source that helps balance the meal, reducing the likelihood of blood sugar spikes.
Fish – Offers omega-3 fatty acids and protein, supporting overall health and helping to manage blood sugar levels post-meal.

🥄 Smart Substitutes

Coconut Yogurt – Provides a lower carb alternative to regular yogurt, reducing overall carbohydrate content and potential blood sugar spikes.
Almond Flour – Using almond flour instead of chickpea flour can significantly lower the carb content and increase dietary fiber, which can help manage blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the dish is low in fast-acting carbohydrates.
30–60 min: Moderate increase in blood sugar depending on the amount of rice or high-carb sides consumed with the dish.
2–3 hr: Blood sugar levels should begin to stabilize if balanced with fiber and protein from low-carb sources.

“Many in the low-carb diabetes community find that incorporating more whole, unprocessed foods and focusing on healthy fats and proteins instead of starchy sides helps in managing post-meal blood sugar levels effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce the amount of yogurt used and increase the proportion of okra to lower the overall carbohydrate content.

🤔 FAQs about Bhindi Moru Kozhambu

Can I eat bhindi moru kozhambu if I am on a strict low-carb diet?

Yes, you can enjoy bhindi moru kozhambu by making smart substitutions like using coconut yogurt and almond flour to keep it low-carb.

What are the best low-carb sides to pair with bhindi moru kozhambu?

Cauliflower rice and sautéed greens are excellent low-carb sides that complement the flavors without adding excessive carbohydrates.

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