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https://www.bluecircle.foundation/food/kothavarangai
Kothavarangai
CARBS
7g
PROTEINS
2g
FATS
0.1g
Kothavarangai, also known as cluster beans, is a low-carbohydrate vegetable suitable for a diabetes management diet.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: 3
Fiber: 3g
Key Nutrients: Fiber, Vitamin C, Vitamin K
Health Impact: Due to its low carbohydrate content and high fiber, kothavarangai has a minimal impact on blood sugar levels, promoting a slow and steady insulin response.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load, or delay bolus timing to match the slower digestion rate.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and low in carbs, helping to stabilize blood sugar levels when combined with kothavarangai.
- Tofu – Provides a low-carb protein source that complements the fibrous nature of kothavarangai, aiding in overall glycemic control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein helps moderate blood sugar spikes and pairs well with the light texture of kothavarangai.
- Fish – Omega-3 fatty acids in fish enhance cardiovascular health, beneficial for diabetes management, and pair well with low-carb vegetables.
🥄 Smart Substitutes
- French beans – Similar texture with slightly lower carbohydrate content, aiding in better blood sugar control.
- Zucchini – Lower in carbohydrates and provides a similar bulk to dishes, helping to maintain stable glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as kothavarangai is low in carbohydrates and digests slowly.
- 30–60 min: Slight increase in blood sugar could occur depending on cooking method and portion size.
- 2–3 hr: Blood sugar levels should remain relatively stable due to the high fiber content which slows glucose absorption.
“Many in the low-carb diabetes community find that incorporating fibrous vegetables like kothavarangai into meals helps in moderating blood sugar levels effectively, especially when combined with adequate protein sources.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with healthy fats and proteins to slow digestion and reduce blood sugar spikes.
🤔 FAQs about Kothavarangai
How does kothavarangai affect blood sugar in diabetes?
Kothavarangai is low in carbohydrates and high in fiber, which helps in slow digestion and prevents rapid blood sugar spikes.
Can I eat kothavarangai daily?
Yes, kothavarangai can be a part of a daily diet for individuals with diabetes, as it aids in maintaining stable blood glucose levels due to its low carb and high fiber content.
