Standard Serving — Diabetes Nutrition Facts

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

Idli sambar

CARBS

45 grams

PROTEINS

8 grams

FATS

3 grams

Idli sambar is a traditional South Indian meal consisting of steamed rice cakes (idlis) and a lentil-based vegetable stew (sambar). From a low-carb diabetes standpoint, this meal is not advisable due to its high carbohydrate content primarily from rice and lentils, which can lead to higher blood glucose levels.

Quantity: 2 idlis and 150 ml sambar

Glycemic Index: High

Glycemic Load: 28

Fiber: 7 grams

Key Nutrients: Fiber, vitamins, minerals

Health Impact: The high carbohydrate content from rice and lentils in idli sambar can cause significant blood sugar spikes and a substantial insulin response, especially problematic for individuals managing diabetes.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before the meal to better match the insulin action with the post-meal glucose rise.

🍽️ Best Paired With (Veg)

Mixed vegetable stir-fry – Provides fiber and nutrients with minimal impact on blood sugar.
Paneer tikka – High in protein, helps in slowing down the glucose release.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – Lean protein aids in blood sugar regulation and satiety.
Fish tikka – Omega-3 fatty acids in fish improve cardiovascular health and have minimal impact on blood sugar.

🥄 Smart Substitutes

Cauliflower rice idli – Significantly lower in carbs, helps in reducing blood sugar spikes.
Almond flour dosa – Higher in protein and healthy fats, lower in carbs than traditional rice-based dosa.

⏱ Blood Sugar Timeline

0–15 min: Little to no significant change in blood sugar levels.
30–60 min: Moderate increase in blood sugar, depending on the amount and type of idli sambar consumed.
2–3 hr: Gradual return to baseline or slightly elevated blood sugar levels, influenced by individual metabolic response.

“Many in the low-carb community find that substituting high-carb staples with vegetable-based alternatives not only helps in managing blood sugar but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Replace rice-based idlis with ones made from almond flour or coconut flour to reduce carb content. Increase the proportion of non-starchy vegetables in the sambar.

🤔 FAQs about Idli sambar

Can I eat idli sambar if I am on a strict low-carb diet?

Traditional idli sambar is high in carbs; consider substituting idli with a low-carb alternative like cauliflower rice idli.

What are the effects of sambar on blood sugar?

Sambar can vary, but it typically contains lentils which are moderate in carbs. Monitor portion sizes to control blood sugar levels.

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

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