Typical Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/dhapalam

Dhapalam

CARBS

High

PROTEINS

Moderate

FATS

Low

Dhapalam is a traditional South Indian mixed vegetable stew that typically contains a variety of vegetables and sometimes legumes, thickened with coconut. From a low-carb diabetes standpoint, it is not advisable due to its potentially high carbohydrate content from starchy vegetables and legumes.

Quantity: 100 grams

Glycemic Index: Medium to High

Glycemic Load: Medium to High

Fiber: Moderate

Key Nutrients: Vitamins, minerals, dietary fiber

Health Impact: The high carbohydrate content from starchy vegetables and legumes can lead to significant blood sugar spikes and a substantial insulin response, especially if consumed in large quantities.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose to manage the slower digestion and absorption rate of the fibers and complex carbohydrates.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, supporting blood sugar management.
Sauteed Spinach – Rich in fiber and micronutrients, aiding in overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a high-protein, low-carb complement to meals, stabilizing glucose levels.
Baked Fish – Omega-3 fatty acids in fish improve insulin sensitivity and provide heart health benefits.

🥄 Smart Substitutes

Cauliflower Rice – Offers a low-carb alternative to traditional rice, reducing blood sugar spikes.
Coconut Flour – Lower in carbs and higher in fiber than regular flour, helping to manage blood sugar levels.
Almond Flour – Provides a low glycemic index option for thickening gravies, contributing to steadier blood glucose.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar due to reduced carbohydrate intake.
2–3 hr: Continued blood sugar control, preventing late postprandial spikes.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also enhances overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce portion size, increase the proportion of non-starchy vegetables, and add more protein sources like chicken or fish.

🤔 FAQs about Dhapalam

Can I eat traditional dhapalam on a low-carb diet?

Traditional dhapalam is high in carbs; consider using suggested substitutes like cauliflower rice to enjoy a similar dish with fewer carbs.

How often can I include dhapalam in my diet?

With modifications using low-carb substitutes, you can enjoy dhapalam more frequently without significant blood sugar spikes.

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