Standard Serving — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/dal-khichdi

Dal khichdi

CARBS

30g

PROTEINS

FATS

Dal khichdi, primarily made from rice and lentils, is not advisable from a low-carb diabetes standpoint due to its high carbohydrate content.

Quantity: 100g

Glycemic Index: 69

Glycemic Load: 20

Fiber: 4g

Key Nutrients: Fiber, Iron, Potassium

Health Impact: High in carbohydrates, which can cause significant blood sugar spikes and require careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed glucose response from the lentils.

🍽️ Best Paired With (Veg)

Grilled Paneer – High in protein, helps in slow digestion and stabilizing blood sugar levels.
Stir-fried Vegetables – Low in carbs and high in fiber, aiding in overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides high-quality protein without adding carbs, supporting better blood sugar management.
Baked Fish – Rich in omega-3 fatty acids and protein, helps in reducing inflammation and stabilizing blood sugar levels.

🥄 Smart Substitutes

Cauliflower Rice Khichdi – Significantly lower in carbs, helps in reducing blood sugar spikes.
Moong Dal Soup – Lower glycemic index and reduced carbohydrate content compared to traditional khichdi.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected as low-carb alternatives digest slower.
30–60 min: Moderate increase in blood sugar, depending on the exact ingredients and portion size.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber and protein content in the substitutes.

“Many in the low-carb community find that replacing high-carb grains with vegetables like cauliflower not only helps in managing blood sugar levels but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Replace rice with a low-carb alternative like cauliflower rice to significantly reduce the carbohydrate content.

🤔 FAQs about Dal khichdi

Can I eat traditional dal khichdi if I am managing diabetes?

It's advisable to modify it with low-carb substitutes like cauliflower rice to better manage your blood sugar levels.

How often can I include low-carb khichdi in my diet?

You can include it regularly, even daily, as part of a balanced low-carb diet to help manage diabetes effectively.

Have a question about Dal khichdi or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.