Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/idli-4

Idli 4

CARBS

40g

PROTEINS

FATS

Idli, a traditional South Indian steamed cake made from fermented rice and lentil batter, is not advisable from a low-carb diabetes standpoint due to its high carbohydrate content.

Quantity: 4 pieces

Glycemic Index: 80

Glycemic Load: 28

Fiber: 2g

Key Nutrients: Iron, Potassium

Health Impact: Idli has a high glycemic index and load, leading to rapid increases in blood sugar and insulin response, which can be challenging for glycemic control in individuals with diabetes.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the delayed digestion and absorption.

🍽️ Best Paired With (Veg)

Paneer Stir Fry – High in protein, helps in slow and steady glucose metabolism.
Avocado Salad – Rich in healthy fats and fiber, supports fullness and stable blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – Provides lean protein, aiding in satiety and minimal impact on blood sugar.
Egg and Spinach Omelette – High in protein and nutrients, low in carbs, supports overall blood sugar control.

🥄 Smart Substitutes

Cauliflower Rice Idli – Significantly lower in carbs, helps in managing blood sugar levels better.
Almond Flour Idli – Higher in protein and healthy fats, lower in carbs, and gluten-free.
Coconut Flour Idli – Low in carbs and rich in fiber, aids in slower glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes do not spike blood sugar rapidly.
30–60 min: Stable blood sugar levels due to reduced carbohydrate content and increased fiber.
2–3 hr: Continued stable blood sugar, preventing the typical high followed by a rapid drop seen with 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 health and energy levels.”
— BCDF community member

🧠 Lowering Impact Tip

Pair idli with high-fiber vegetables and sources of healthy fats like coconut chutney to slow down the absorption of carbohydrates.

🤔 FAQs about Idli 4

Can I eat traditional idli if I am managing diabetes?

Traditional idli is high in carbs. Opt for low-carb substitutes like cauliflower or almond flour idli for better blood sugar control.

How often can I include these low-carb idlis in my diet?

You can include these low-carb idlis regularly in your meals as they help maintain stable blood sugar levels.

Are these substitutes suitable for weight management?

Yes, these low-carb substitutes are also beneficial for weight management due to their lower calorie content and higher nutrient density compared to traditional idli.

Have a question about Idli 4 or any other topic related to diabetes?

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