Download the Full Metabolic Intelligence Report (PDF)
Kudru
CARBS
3.6 g
PROTEINS
1.2 g
FATS
0.1 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: 1
Fiber: 1.6 g
Key Nutrients: Vitamin A, Vitamin C, fiber
Health Impact: Kudru has a low carbohydrate content which leads to minimal impact on blood sugar levels and requires less insulin for metabolism.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low glycemic load.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helping to stabilize blood sugar levels.
- Avocado salad – Rich in healthy fats and fiber, which can help slow carbohydrate absorption and stabilize blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides high-quality protein with minimal impact on blood sugar.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Zucchini noodles – Lower in carbohydrates and provide a similar texture to traditional noodles, helping to manage blood sugar levels.
- Cauliflower rice – Great substitute for rice with significantly fewer carbs, aiding in blood glucose control.
- Shirataki noodles – Very low in carbohydrates and calories, ideal for blood sugar management.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb foods generally do not cause immediate blood sugar spikes.
- 30–60 min: Stable blood sugar levels due to slow digestion and absorption of nutrients.
- 2–3 hr: Continued stable blood sugar, preventing late postprandial spikes often seen with higher carb meals.
— BCDF community member
🧠 Lowering Impact Tip
Consume kudru with a source of healthy fats or proteins to further stabilize blood sugar levels.
🤔 FAQs about Kudru
How can I manage my blood sugar levels during meals?
Incorporate plenty of fiber and protein into your meals to slow down the absorption of carbohydrates and manage spikes in blood sugar.
Are there any snacks I can eat without worrying about blood sugar spikes?
Opt for low-carb snacks like nuts, cheese, or Greek yogurt, which have minimal impact on blood sugar levels.
Download the Full Metabolic Intelligence Report (PDF)
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