Standard Serving — Diabetes Nutrition Facts

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

Dal tadka

CARBS

20g

PROTEINS

FATS

Dal tadka is a lentil-based dish that is moderately high in carbohydrates but also contains beneficial proteins and fats. It is not the most advisable option for a strict low-carb diet but can be included in moderation.

Quantity: 100g

Glycemic Index: Medium

Glycemic Load: 12

Fiber: 8g

Key Nutrients: Fiber, protein, iron

Health Impact: Dal tadka has a moderate amount of carbs which can cause a moderate rise in blood sugar levels. The presence of proteins and fats can help in slowing down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin.

🍽️ Best Paired With (Veg)

Grilled Paneer – High in protein and fat with minimal carbs, aiding in slower digestion and sustained energy.
Mixed Green Salad – High in fiber and nutrients while being low in carbohydrates, supporting overall metabolic health.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a high-quality protein source that helps moderate blood sugar levels post-meal.
Fish Tikka – Rich in omega-3 fatty acids and protein, contributing to cardiovascular health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Offers a lower glycemic index alternative to traditional rice, reducing blood sugar spikes.
Shirataki Noodles – Very low in carbohydrates and calories, helping to maintain stable glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the meal is low in fast-acting carbohydrates.
30–60 min: Moderate rise in blood sugar, depending on the amount of lentils and their preparation.
2–3 hr: Blood sugar begins to stabilize due to the fiber and protein content in the lentils and substitutes.

“Many in the low-carb diabetes community find that incorporating more fiber and protein in meals, while reducing starchy bases like rice, helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce portion size and increase the fat content by adding more ghee or coconut oil.

🤔 FAQs about Dal tadka

Can I eat dal tadka on a low-carb diet?

Dal tadka can be part of a low-carb diet if served with low-carb substitutes like cauliflower rice instead of traditional rice.

How can I make dal tadka more diabetes-friendly?

Reduce the portion size of lentils and increase the amount of low-carb vegetables and proteins in the dish.

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

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