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https://www.bluecircle.foundation/food/ganji
Ganji
CARBS
High
PROTEINS
Low
FATS
Low
Ganji, or rice porridge, is not advisable for individuals managing diabetes due to its high carbohydrate content which can lead to significant blood sugar spikes.
Quantity: 100 grams
Glycemic Index: High
Glycemic Load: High
Fiber: Low
Key Nutrients: Minimal
Health Impact: Ganji has a high carbohydrate content that can cause rapid increases in blood sugar levels, necessitating careful management of insulin response and potentially longer digestion time.
💉 Suggested Bolus
Consider a dual-wave or extended bolus to manage the rapid increase in blood sugar post-meal.
🍽️ Best Paired With (Veg)
- Stir-fried Tofu with Spinach – High in protein and iron, adding nutritional value without additional carbs.
- Avocado and Walnut Salad – Healthy fats and fiber promote satiety and slow glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast with Herbs – Lean protein helps in maintaining muscle mass and stabilizing blood sugar levels.
- Pan-Seared Salmon with Asparagus – Omega-3 fatty acids in salmon improve cardiovascular health and have minimal impact on blood sugar.
🥄 Smart Substitutes
- Cauliflower Rice Porridge – Offers a similar texture with significantly lower carbs, helping to maintain stable blood glucose levels.
- Chia Seed Pudding – Provides high fiber and omega-3 fatty acids, which can help in slowing down glucose absorption.
- Almond Flour Congee – Lower in carbohydrates and higher in protein, aiding in better blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest slowly.
- 30–60 min: Stable blood sugar due to slow release of glucose from low-carb options.
- 2–3 hr: Continued stability in blood sugar, preventing spikes typical of high-carb meals.
“Many in the low-carb community find that replacing traditional high-carb staples with nutrient-dense, lower-carb alternatives not only helps in managing blood sugar levels but also enhances overall dietary satisfaction.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Add a source of healthy fats or protein, such as nuts or seeds, to slow the absorption of carbohydrates.
🤔 FAQs about Ganji
Can I eat traditional ganji if I manage portion size?
It's advisable to opt for low-carb substitutes even in small portions, as traditional ganji can still cause blood sugar spikes.
How can I make low-carb ganji more flavorful?
Enhance flavor with natural spices like cinnamon or nutmeg, which also have blood sugar regulating properties.
