Per 100g Serving — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/kodo-millet-idiappam

Kodo Millet IDIAPPAM

CARBS

28g

PROTEINS

FATS

0.5g

Kodo millet idiyappam is a traditional South Indian dish made from kodo millet flour instead of rice flour, making it a better option for those managing diabetes due to its lower glycemic index compared to traditional rice idiyappam.

Quantity: 100g

Glycemic Index: 55

Glycemic Load: 15

Fiber: 9g

Key Nutrients: Magnesium, Phosphorus, Fiber

Health Impact: Kodo millet idiyappam has a moderate glycemic index and lower carbohydrate content than its rice counterpart, leading to a slower rise in blood glucose levels and a more gradual insulin response.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before consuming to match the carbohydrate absorption rate more effectively.

🍽️ Best Paired With (Veg)

Paneer Tikka – High in protein, helps in slow digestion and stabilizing blood sugar levels.
Avocado Salad – Rich in healthy fats and fiber, aids in slow absorption of sugars.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides high protein, facilitating slower glucose release and sustained energy.
Fish Tikka – Omega-3 fatty acids in fish improve cardiovascular health and stabilize blood sugar levels.

🥄 Smart Substitutes

Cauliflower Rice Idiyappam – Significantly lower in carbs, helps in reducing blood sugar spikes.
Shirataki Noodles – Very low in carbohydrates and calories, aiding in better glucose control.
Zucchini Noodles – Low in carbs and provides a good source of fiber.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as digestion and absorption are slow.
30–60 min: Moderate rise in blood sugar depending on portion size and individual insulin sensitivity.
2–3 hr: Blood sugar begins to stabilize as the body processes the fiber and complex carbs.

“Many in the low-carb community find that integrating high-fiber, low-carb alternatives like cauliflower or zucchini into traditional dishes helps manage glucose levels effectively while still enjoying culturally significant meals.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a source of healthy fats or proteins such as a side of mixed vegetables sautéed in olive oil or a serving of grilled chicken to slow down the absorption of carbohydrates.

🤔 FAQs about Kodo Millet IDIAPPAM

Can I eat traditional Idiyappam if I manage portion size?

Yes, but be cautious with portion sizes and consider pairing with high-protein or high-fiber foods to mitigate blood sugar spikes.

How often can I include Kodo Millet Idiyappam in my diet?

It can be included occasionally, focusing on small portions and balanced meals to maintain blood sugar levels.

Have a question about Kodo Millet IDIAPPAM or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.