Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/lemon-and-ginger-rasam

Lemon and Ginger Rasam

CARBS

Low

PROTEINS

Moderate

FATS

Low

Lemon and Ginger Rasam is a low-carbohydrate, spicy soup that is generally suitable for individuals managing diabetes due to its minimal impact on blood glucose levels.

Quantity: 250 ml

Glycemic Index: Low

Glycemic Load: Low

Fiber: Low

Key Nutrients: Vitamin C, antioxidants

Health Impact: The low carbohydrate content and presence of ginger may help in moderating blood sugar levels post-consumption.

💉 Suggested Bolus

If insulin-dependent, consider a smaller bolus due to the low carb content, or time the bolus with the peak glucose response.

🍽️ Best Paired With (Veg)

Paneer Tikka – High in protein and low in carbs, helping to balance the meal and reduce blood sugar spikes.
Grilled Zucchini – Low in carbohydrates and provides fiber, which can help slow glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a high-quality protein source that helps moderate blood sugar levels and increase satiety.
Fish Tikka – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Offers a low-carb alternative to traditional rice, reducing the overall carbohydrate content of the meal.
Shirataki Noodles – Very low in carbohydrates and calories, helping to maintain stable blood glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the rasam is primarily liquid and spices, with no significant carbohydrate content.
30–60 min: Slight increase may occur depending on individual insulin sensitivity and any additional ingredients added.
2–3 hr: Blood sugar levels should remain relatively stable, especially if consumed as part of a balanced meal with adequate protein and healthy fats.

“Many in the low-carb community find that focusing on whole, unprocessed foods and incorporating plenty of protein and healthy fats into each meal can significantly improve blood sugar control.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Lemon and Ginger Rasam

Can I include traditional tamarind in my rasam?

Tamarind should be used sparingly as it contains natural sugars. Consider using it minimally or substituting with a squeeze of lemon for a similar tangy flavor without the carbs.

Is it okay to add lentils to lemon and ginger rasam?

Lentils, while nutritious, are higher in carbohydrates. If you choose to add them, keep the portion small and consider your overall carb intake for the meal.

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