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https://www.bluecircle.foundation/food/green-dal-khichdi
Green dal khichdi
CARBS
30g
PROTEINS
6g
FATS
3g
Green 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: 68
Glycemic Load: 20
Fiber: 4g
Key Nutrients: Fiber, protein
Health Impact: High in carbohydrates, which can cause significant blood sugar spikes and require careful insulin management.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus to manage the delayed glucose response from the lentils.
🍽️ Best Paired With (Veg)
- Grilled Paneer – Adds protein to the meal, helping to moderate blood sugar levels and increase satiety.
- Stir-fried Vegetables – Provides fiber and essential nutrients with minimal impact on blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein and helps stabilize blood glucose levels.
- Fish Tikka – Omega-3 fatty acids in fish improve cardiovascular health and maintain steady blood sugar levels.
🥄 Smart Substitutes
- Cauliflower Rice Khichdi – Significantly lowers the carbohydrate content and has a milder impact on blood sugar levels.
- Moong Dal Salad – Provides a high-protein meal with lower glycemic index, reducing the risk of blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the digestion of fats and proteins begins.
- 30–60 min: Slower rise in blood sugar due to reduced carbohydrate content and increased fiber.
- 2–3 hr: More stable blood sugar levels, avoiding significant spikes typical with higher carb meals.
“Many in the low-carb diabetes community find that incorporating more fiber and protein in meals, while reducing carbs, helps manage post-meal blood sugar spikes effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace rice with a lower-carb alternative like cauliflower rice to reduce carbohydrate content.
🤔 FAQs about Green dal khichdi
Can I eat green dal khichdi if I am on a strict low-carb diet?
Green dal khichdi can be adapted by substituting rice with cauliflower rice to fit a low-carb diet.
What are the best times to consume a meal like green dal khichdi?
Eating this meal during lunch allows more time for metabolism and activity to help manage blood sugar levels.
Have a question about Green dal khichdi or any other topic related to diabetes?
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