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Curd and besan
CARBS
Moderate
PROTEINS
High
FATS
Moderate
Quantity: 100 grams
Glycemic Index: Low to Medium
Glycemic Load: Variable
Fiber: Low to Moderate
Key Nutrients: Calcium, phosphorus, B vitamins, iron
Health Impact: The combination of curd and besan provides a balance of proteins and fats, which can help in moderating blood sugar levels compared to high-carb foods.
💉 Suggested Bolus
Consider a split or extended bolus if consuming a larger portion or if additional carbs are included in the meal.
🍽️ Best Paired With (Veg)
- Spinach – Rich in fiber and low in carbs, helps to stabilize blood sugar levels.
- Avocado – High in healthy fats and fiber, supports blood sugar control and satiety.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and virtually no carbs, helps maintain stable glucose levels.
- Salmon – Rich in omega-3 fatty acids and protein, beneficial for overall metabolic health.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and higher in nutrients compared to besan, helps in managing blood sugar levels.
- Greek yogurt – Higher in protein and lower in carbohydrates than traditional curd, aiding in better blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as both curd and besan are relatively low in fast-acting carbohydrates.
- 30–60 min: A moderate rise in blood sugar may occur, depending on the portion size and individual metabolic response.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the protein and fat content in the meal.
— BCDF community member
🧠 Lowering Impact Tip
Prepare with minimal additional carbohydrates and use full-fat curd to reduce the glycemic response.
🤔 FAQs about Curd and besan
Can I eat curd if I am on a strict low-carb diet?
Yes, opting for Greek yogurt or a high-protein, low-carb curd can be a good choice to keep carbs in check.
Is besan suitable for a low-carb diet?
Besan, or chickpea flour, is lower in carbs than traditional wheat flour but should still be used moderately depending on your daily carb allowance.
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