Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/masala-khichdi

Masala khichdi

CARBS

High

PROTEINS

Moderate

FATS

Low

Masala khichdi, primarily made from rice and lentils, is not advisable from a low-carb diabetes standpoint due to its high carbohydrate content.

Quantity: 1 cup (approximately 250 grams)

Glycemic Index: High

Glycemic Load: High

Fiber: Moderate

Key Nutrients: Fiber, Iron, B Vitamins

Health Impact: Masala khichdi has a high carbohydrate content that can cause significant blood sugar spikes and requires careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the delayed glucose response from the lentils.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat with minimal carbs, helping to stabilize blood sugar levels.
Avocado Salad – Rich in healthy fats and fiber, which can help slow glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a high-quality protein source that does not impact blood sugar levels.
Fish Tikka – Omega-3 fatty acids in fish can improve cardiovascular health without raising blood sugar.

🥄 Smart Substitutes

Cauliflower Rice – Offers a similar texture to rice with significantly fewer carbs, helping to minimize blood sugar spikes.
Shirataki Rice – Very low in carbohydrates and calories, aiding in better blood glucose management.
Chopped Mixed Vegetables – Increases fiber content which can help slow down the absorption of sugars and improve satiety.

⏱ Blood Sugar Timeline

0–15 min: Little to no significant change in blood sugar levels.
30–60 min: Moderate increase if traditional ingredients are used; less so with low-carb substitutes.
2–3 hr: Gradual return to baseline or sustained elevation depending on the carbohydrate content of the meal.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods and avoiding grains and sugars not only helps manage blood sugar levels but also improves overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Replace rice with cauliflower rice or increase the proportion of lentils and add more vegetables to lower the overall carbohydrate content.

🤔 FAQs about Masala khichdi

Can I eat masala khichdi if I am on a strict low-carb diet?

Traditional masala khichdi is high in carbs due to rice and lentils. Consider using cauliflower or shirataki rice as substitutes to fit a low-carb diet.

What are the best times to consume a meal like masala khichdi?

If using low-carb substitutes, it can be consumed at any meal. Monitor blood sugar to see how you respond individually.

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