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

Kodo Millet Paniyaram

CARBS

Moderate

PROTEINS

Moderate

FATS

Low

Kodo Millet Paniyaram is a traditional South Indian snack made from fermented batter of kodo millet, which is lower in carbs compared to rice-based alternatives but still may affect blood sugar levels.

Quantity: 100 grams

Glycemic Index: Medium

Glycemic Load: Medium

Fiber: High

Key Nutrients: Magnesium, Phosphorus, Fiber

Health Impact: Kodo millet has a moderate glycemic index and can cause a moderate rise in blood sugar levels. The fermentation process may slightly reduce the glycemic impact.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Avocado Salad – Rich in healthy fats and fiber, helps to further moderate blood sugar levels and enhance satiety.
Paneer Stir Fry – High in protein and low in carbs, supporting blood sugar control and providing a feeling of fullness.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a high-quality protein source that helps maintain muscle mass and stabilizes blood sugar levels.
Fish Tandoori – Omega-3 fatty acids in fish can improve cardiovascular health and have minimal impact on blood glucose.

🥄 Smart Substitutes

Almond Flour Paniyaram – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels more effectively.
Coconut Flour Paniyaram – Provides a reduction in carbohydrate content and adds dietary fiber, aiding in slower glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower, preventing rapid blood sugar spikes.
30–60 min: Gradual rise in blood sugar, depending on individual insulin sensitivity and the specific low-carb substitute used.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber and fat content, which slow down the overall digestion and glucose release.

“Many in the low-carb diabetes community find that incorporating high-fiber, high-protein foods with healthy fats leads to better glucose control and reduced cravings for sugary or starchy foods.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a source of healthy fats or proteins to slow the absorption of glucose.

🤔 FAQs about Kodo Millet Paniyaram

Can I eat traditional paniyaram if I am managing diabetes with a low-carb diet?

Traditional paniyaram is higher in carbs; opting for low-carb substitutes like those made with almond or coconut flour can be more beneficial.

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

Low-carb paniyaram can be included as part of a balanced diet, depending on individual dietary needs and blood sugar control goals.

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

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