Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/boondi-raita

Boondi raita

CARBS

15g

PROTEINS

FATS

Boondi raita, consisting of yogurt mixed with small, deep-fried chickpea flour balls, is not advisable from a low-carb diabetes standpoint due to its moderate carbohydrate content and potential to raise blood sugar.

Quantity: 100g

Glycemic Index: Medium

Glycemic Load: 9

Fiber: 1g

Key Nutrients: Calcium from yogurt, fats from oil

Health Impact: Boondi raita can cause moderate blood sugar spikes due to its carbohydrate content from both yogurt and chickpea flour, necessitating careful portion control and consideration in meal planning for individuals with diabetes.

💉 Suggested Bolus

Consider pre-bolusing insulin or adjusting basal rates if on a pump to manage the anticipated rise in blood glucose.

🍽️ Best Paired With (Veg)

Paneer Tikka – High in protein and low in carbs, helping to maintain stable blood glucose levels.
Mixed Vegetable Salad – Provides fiber and essential nutrients with minimal impact on blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – Provides a high-protein, low-carb meal option that aids in blood sugar management.
Tandoori Fish – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice Raita – Reduces carbs significantly by substituting boondi (fried chickpea flour balls) with cauliflower rice, which has minimal impact on blood sugar levels.
Greek Yogurt with Cucumber – Increases protein content and reduces carbs, helping to stabilize blood sugar levels post-meal.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the high fat content in yogurt slows down the absorption of carbohydrates.
30–60 min: Moderate rise in blood sugar, depending on the amount of boondi used.
2–3 hr: Blood sugar levels begin to stabilize due to the protein and fat content in the yogurt.

“Many in the low-carb diabetes community find that incorporating full-fat dairy products like yogurt can help manage hunger and blood sugar levels, especially when combined with non-starchy vegetables and lean proteins.”
— BCDF community member

🧠 Lowering Impact Tip

Replace boondi with chopped, raw vegetables like cucumber or tomatoes to lower the carbohydrate content.

🤔 FAQs about Boondi raita

Can I eat boondi raita if I am watching my carb intake?

Boondi raita can be high in carbs due to the fried boondi. Opt for substitutes like cauliflower rice raita or increase the proportion of yogurt to minimize carb content.

What are the best times to consume boondi raita for blood sugar control?

Consuming boondi raita during a meal that includes fiber-rich vegetables and lean protein can help mitigate blood sugar spikes.

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