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https://www.bluecircle.foundation/food/gatte-sabji

Gatte sabji

CARBS

Moderate

PROTEINS

Moderate

FATS

High

Gatte sabji, a traditional Rajasthani dish made from gram flour (besan) dumplings cooked in a spicy yogurt-based curry, is not ideal for a low-carb diabetes diet due to its moderate carbohydrate content primarily from gram flour.

Quantity: 100 grams

Glycemic Index: Medium

Glycemic Load: Medium

Fiber: Low

Key Nutrients: Proteins, Fats

Health Impact: The moderate carbohydrate content and medium glycemic index can lead to moderate blood sugar spikes, particularly in those with diabetes. The digestion time is relatively slow due to the high fat content, which may help in slightly delaying the glucose release.

💉 Suggested Bolus

Consider a split or extended bolus if using an insulin pump, to manage the slower digestion due to high fat content.

🍽️ Best Paired With (Veg)

Cauliflower rice – Provides a low-carb alternative to rice, helping to maintain lower blood glucose levels.
Mixed green salad – Adds fiber and bulk to the meal without significant carbohydrates, aiding in glucose control.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Adds lean protein to the meal, supporting muscle maintenance and satiety without impacting blood sugar.
Fish tikka – Provides omega-3 fatty acids and protein, beneficial for heart health and stable blood sugar levels.

🥄 Smart Substitutes

Almond flour – Lower in carbs and higher in fiber, helps in reducing blood sugar spikes.
Coconut flour – Provides a reduction in carbohydrate content and adds healthy fats to the diet.
Paneer – Higher in protein and fat, offering a more stable energy release compared to traditional besan.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the dish is low in fast-acting carbohydrates.
30–60 min: Moderate increase in blood sugar depending on the amount of low-carb flour used.
2–3 hr: Blood sugar levels should begin to stabilize due to the high fiber and protein content.

“Many in the low-carb community find that substituting high-carb ingredients with lower-carb alternatives not only helps in managing blood sugar levels but also enhances overall meal satisfaction without feeling deprived.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce the portion size and increase the proportion of fats and proteins in the meal by adding more yogurt or paneer to the curry.

🤔 FAQs about Gatte sabji

Can I eat gatte sabji on a keto diet?

Traditional gatte sabji is not keto-friendly due to besan (chickpea flour), but using almond or coconut flour can make it suitable for a ketogenic lifestyle.

How can I make gatte sabji diabetic-friendly?

Replace besan with low-carb flours like almond or coconut and increase the proportion of high-fiber vegetables to make it more diabetic-friendly.

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