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https://www.bluecircle.foundation/food/curd-rice

Curd rice

CARBS

45 grams

PROTEINS

7 grams

FATS

4 grams

Curd rice, primarily composed of white rice mixed with yogurt, is not advisable for individuals managing diabetes due to its high carbohydrate content which can lead to significant blood sugar spikes.

Quantity: 1 cup (approximately 150 grams)

Glycemic Index: High

Glycemic Load: 28

Fiber: 1 gram

Key Nutrients: Calcium from yogurt, some B vitamins from rice

Health Impact: Curd rice has a high carbohydrate content that can cause rapid increases in blood sugar levels, necessitating careful insulin management and potentially impacting long-term metabolic control.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed digestion of fats from the yogurt.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps in slow digestion and stabilizes blood sugar levels.
Stir-fried Vegetables – Fiber-rich, aids in slow absorption of sugars and maintains steady glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein source that does not affect blood sugar levels.
Baked Fish – Provides omega-3 fatty acids and protein, beneficial for heart health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Lower in carbs, helps in managing blood sugar levels effectively.
Shirataki Rice – Very low in carbohydrates and calories, aiding in better glucose control.
Broccoli Rice – Provides essential nutrients without spiking blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar due to slow digestion of low-carb alternatives.
2–3 hr: Continued stable blood sugar, preventing late postprandial spikes.

“Many in the low-carb community find that replacing high-carb staples with vegetable-based alternatives not only helps in managing blood sugar but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Replace white rice with a lower-carb alternative like cauliflower rice and use full-fat yogurt to reduce the overall carbohydrate content.

🤔 FAQs about Curd rice

Can I eat curd rice if I am on a low-carb diet?

Traditional curd rice is high in carbs; consider substituting with a low-carb rice alternative like cauliflower rice mixed with low-carb yogurt.

How can I prevent blood sugar spikes after meals?

Incorporate more fiber and protein into your meals, and choose low-glycemic index foods to slow down glucose absorption.

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