Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/keerai-poriyal

Keerai poriyal

CARBS

Low

PROTEINS

Moderate

FATS

Low

Keerai poriyal is a South Indian dish made primarily from greens (such as spinach) sautéed with mustard seeds, urad dal, and coconut. It is generally low in carbohydrates and suitable for a diabetes-friendly diet.

Quantity: 100 grams

Glycemic Index: Low

Glycemic Load: Low

Fiber: High

Key Nutrients: Vitamin A, Vitamin C, Iron, Calcium

Health Impact: The low carbohydrate content and presence of dietary fiber in keerai poriyal help in managing blood sugar levels effectively, reducing the risk of post-meal glucose spikes.

💉 Suggested Bolus

If using insulin, a standard bolus is generally sufficient due to the low glycemic load of the dish.

🍽️ Best Paired With (Veg)

Paneer Tikka – High in protein and low in carbs, helping to balance the meal and reduce the glycemic load.
Almond Flour Chapati – Provides a low-carb alternative to traditional chapati, helping to keep blood sugar levels more stable.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Adds lean protein to the meal, aiding in satiety and minimal impact on blood sugar levels.
Fish Tikka – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar management.

🥄 Smart Substitutes

Cauliflower Rice – Provides a low-carb alternative to traditional rice, reducing overall carbohydrate load and minimizing blood sugar spikes.
Coconut Flour – Offers a lower carb content than regular flour, helping to maintain steadier glucose levels when used in recipes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as keerai poriyal is primarily made of leafy greens and spices.
30–60 min: Slight increase in blood sugar could occur depending on the amount of any added high-carb ingredients like lentils.
2–3 hr: Blood sugar levels should begin to stabilize due to the high fiber content of the greens, which slows down glucose absorption.

“Many in the low-carb diabetes community find that incorporating plenty of leafy greens like those in keerai poriyal helps manage glucose levels effectively, especially when paired with protein-rich foods.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce the amount of coconut used to lower the fat content, which can slightly delay the absorption of glucose.

🤔 FAQs about Keerai poriyal

Can keerai poriyal be eaten alone as a complete meal for diabetes management?

While keerai poriyal is nutritious, it's best paired with a source of protein to balance the meal and ensure adequate satiety and blood sugar control.

Is keerai poriyal suitable for all types of diabetes?

Yes, keerai poriyal can be a beneficial part of a diet for type 1 and type 2 diabetes, especially when mindful of the overall carbohydrate content and pairing with proteins.

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