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https://www.bluecircle.foundation/food/chira
Chira
CARBS
77g
PROTEINS
8g
FATS
1g
Chira, also known as flattened rice, is not advisable for a low-carb diabetes management plan due to its high carbohydrate content which can lead to significant blood sugar spikes.
Quantity: 100g
Glycemic Index: High
Glycemic Load: High
Fiber: 2g
Key Nutrients: Manganese, Iron
Health Impact: High carbohydrate content can cause rapid increases in blood sugar and insulin response, which may not be ideal for managing diabetes.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if included in the meal.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps to balance the meal and slow digestion, stabilizing blood sugar levels.
- Avocado Salad – Rich in healthy fats and fiber, enhances satiety and controls blood sugar rise.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that helps moderate blood sugar levels and supports muscle maintenance.
- Baked Salmon – Provides omega-3 fatty acids which are beneficial for heart health and glycemic control.
🥄 Smart Substitutes
- Cauliflower Rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
- Shirataki Rice – Very low in carbohydrates and calories, aiding in better blood sugar control.
- Broccoli Rice – Provides essential nutrients and fiber with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest slowly.
- 30–60 min: Stable blood sugar due to low glycemic load of substitutes.
- 2–3 hr: Continued stable blood glucose levels, preventing late postprandial spikes.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps in managing diabetes but also improves overall well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Chira
Can I eat chira if I am on a strict low-carb diet?
Chira, typically high in carbs, is not recommended. Opt for low-carb substitutes like cauliflower rice.
How can I make a low-carb meal with chira substitutes more filling?
Incorporate sources of healthy fats and proteins such as avocado or grilled chicken to enhance satiety.
Have a question about Chira or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
