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https://www.bluecircle.foundation/food/chicken-biriyani

Chicken biriyani

CARBS

High

PROTEINS

Moderate

FATS

Moderate

Chicken biriyani is not advisable from a low-carb diabetes standpoint due to its high carbohydrate content primarily from rice.

Quantity: Typically 250 grams per serving

Glycemic Index: High

Glycemic Load: High

Fiber: Low

Key Nutrients: Protein, fats, vitamins from spices

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)

Grilled Zucchini – Low in carbs and provides fiber, which can help in slowing down glucose absorption.
Spinach Salad – High in fiber and micronutrients, aiding in overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Skewers – Adds protein without extra carbs, supporting better blood sugar management.
Fish Tikka – Provides omega-3 fatty acids and protein, beneficial for heart health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Reduces carbohydrate content significantly and helps in managing blood sugar levels better.
Lean Meat – Increases protein content, which can help in moderating blood glucose spikes.

⏱ Blood Sugar Timeline

0–15 min: Little to no significant change in blood sugar as protein and fat digest slower than high glycemic carbs.
30–60 min: Moderate increase depending on the amount of rice and type of marinade used in the biriyani.
2–3 hr: Gradual return to baseline or sustained elevation if the portion size was large or if the biriyani contained high-glycemic ingredients.

“Many in the low-carb community find that substituting high-carb grains with vegetables or using lean meats helps in managing post-meal blood sugar spikes more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Replace rice with cauliflower rice to significantly reduce carbohydrate content.

🤔 FAQs about Chicken biriyani

Can I eat chicken biriyani if I am on a strict low-carb diet?

It's possible to enjoy chicken biriyani on a low-carb diet by substituting traditional rice with cauliflower rice and ensuring the use of low-carb ingredients in the marinade.

How can I prevent blood sugar spikes after eating biriyani?

Opt for a version with cauliflower rice, increase the proportion of protein, and incorporate healthy fats to slow digestion and glucose absorption.

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