Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/muri-ghugni

muri ghugni

CARBS

High

PROTEINS

Moderate

FATS

Low

Muri ghugni, consisting of puffed rice and a chickpea curry, is not advisable for a low-carb diabetes diet due to its high carbohydrate content primarily from rice.

Quantity: 100 grams

Glycemic Index: High

Glycemic Load: High

Fiber: Moderate

Key Nutrients: Fiber from chickpeas, protein

Health Impact: The high carbohydrate content from puffed rice can lead to significant blood sugar spikes and requires careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the rapid glucose rise from the high glycemic index ingredients.

🍽️ Best Paired With (Veg)

Grilled Tofu – Adds protein to the meal without adding carbohydrates, aiding in blood sugar control.
Stir-fried Vegetables – Provides fiber and essential nutrients with minimal impact on blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – High in protein and low in carbs, helping to maintain stable blood glucose levels.
Fish Tikka – Omega-3 fatty acids in fish improve cardiovascular health without spiking glucose levels.

🥄 Smart Substitutes

Cauliflower Rice – Offers a low-carb alternative to rice, reducing the overall carbohydrate content and glycemic load of the meal.
Chickpea Salad – Provides protein and fiber while maintaining lower carbohydrate levels compared to traditional ghugni made with peas.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of proteins and fats begins.
30–60 min: Moderate increase in blood sugar if lower-carb substitutes are used.
2–3 hr: Blood sugar begins to stabilize due to the higher fiber and protein content from substitutes.

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

🧠 Lowering Impact Tip

Replace puffed rice with a lower-carb alternative like cauliflower rice or increase the proportion of chickpeas to reduce overall carbohydrate content.

🤔 FAQs about muri ghugni

Can I eat muri ghugni if I am on a strict low-carb diet?

Muri ghugni can be adapted to fit a low-carb diet by substituting high-carb ingredients like peas with lower-carb alternatives such as chickpeas and replacing muri with cauliflower rice.

What are the best times to consume a meal like muri ghugni?

It's best consumed during the main meals when you can balance it with other low-carb, high-protein foods to minimize blood sugar spikes.

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