Per Serving — Diabetes Nutrition Facts

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

Biryani

CARBS

High

PROTEINS

Moderate

FATS

Moderate

Biryani, a popular South Asian dish made primarily with rice, spices, and meat, is not advisable from a low-carb diabetes standpoint due to its high carbohydrate content.

Quantity: Typically 200-250 grams per serving

Glycemic Index: High

Glycemic Load: High

Fiber: Low

Key Nutrients: Proteins from meat, fats from cooking oil and meat, spices for antioxidants

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and prolonged digestion time, requiring careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if using insulin, to manage the delayed glucose response from the high fat and protein content.

🍽️ Best Paired With (Veg)

Paneer Tikka – High in protein and low in carbs, helping to balance the meal's macronutrient profile.
Mixed Vegetable Salad – Adds fiber and essential nutrients with minimal impact on blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Skewers – Provides a high-protein, low-carb option that complements the flavors of biryani.
Lamb Kofta – Rich in protein and fats, which can help slow the absorption of any carbs present and stabilize glucose levels.

🥄 Smart Substitutes

Cauliflower Rice Biryani – Significantly reduces carb content and provides a similar texture and flavor profile to traditional biryani.
Shirataki Rice Biryani – Offers a minimal calorie and carb alternative, suitable for maintaining stable blood glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as the digestion of fats and proteins begins.
30–60 min: A moderate rise in blood sugar, depending on the amount of low-glycemic ingredients used in the biryani substitute.
2–3 hr: Blood sugar levels begin to stabilize due to the lower carb content and increased fiber from vegetables.

“Many in the low-carb diabetes community find that substituting high-carb grains with alternatives like cauliflower or shirataki rice allows them to enjoy traditional dishes like biryani without significant spikes in blood sugar.”
— BCDF community member

🧠 Lowering Impact Tip

Replace rice with cauliflower rice to significantly reduce carbohydrate content.

🤔 FAQs about Biryani

Can I eat traditional biryani if I manage the portion size?

Even small portions of traditional biryani can lead to blood sugar spikes due to high rice content. Opting for a low-carb substitute is safer.

What are the best spices to use in a low-carb biryani to enhance flavor without adding carbs?

Use traditional spices like turmeric, cumin, coriander, and cardamom, which add rich flavor without contributing significant carbs.

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