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https://www.bluecircle.foundation/food/matar-pulao

Matar pulao

CARBS

45 grams

PROTEINS

5 grams

FATS

5 grams

Matar pulao, primarily made from rice and peas, is high in carbohydrates and may not be advisable for individuals managing diabetes with a low-carb diet.

Quantity: 1 cup (200 grams)

Glycemic Index: 70

Glycemic Load: 31

Fiber: 4 grams

Key Nutrients: Vitamin C, Vitamin K, fiber

Health Impact: High in carbohydrates, which can cause significant blood sugar spikes and require careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before mealtime to better match the insulin action with the rise in blood glucose levels.

🍽️ Best Paired With (Veg)

Paneer Tikka – High in protein and low in carbs, supporting blood sugar control and providing satiety.
Mixed Vegetable Salad – High in fiber and nutrients while being low in carbs, aiding in overall glycemic control.

🍽️ Best Paired With (Non Veg)

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

🥄 Smart Substitutes

Cauliflower Rice – Significantly lower in carbs than traditional rice, helping to minimize blood sugar spikes.
Shirataki Rice – Made from konjac root, this substitute has minimal digestible carbs and can help stabilize glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the meal.
30–60 min: Potential moderate rise in blood sugar, depending on the amount of rice and peas consumed.
2–3 hr: Blood sugar levels may begin to stabilize if appropriate low-carb substitutions are made.

“Many in the low-carb diabetes community find that replacing high-carb staples with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Replace white rice with cauliflower rice to significantly reduce carbohydrate content.

🤔 FAQs about Matar pulao

Can I eat matar pulao if I am on a strict low-carb diet?

Traditional matar pulao is high in carbs. Consider using cauliflower rice as a substitute to fit within a low-carb diet framework.

What are the best spices to use in a low-carb matar pulao?

Use spices like turmeric, cumin, and coriander, which can add flavor without adding carbs.

Have a question about Matar pulao or any other topic related to diabetes?

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