One Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/nachni-uttapam

Nachni Uttapam

CARBS

Medium

PROTEINS

Moderate

FATS

Low

Nachni Uttapam, made from nachni (finger millet) flour, is not advisable from a low-carb diabetes standpoint due to its moderate carbohydrate content.

Quantity: 1 medium-sized (100g)

Glycemic Index: Medium

Glycemic Load: Medium

Fiber: Moderate

Key Nutrients: Fiber, Iron, Calcium

Health Impact: Nachni Uttapam has a moderate glycemic index and load, which can lead to moderate blood sugar spikes. The carbohydrate content can stimulate a significant insulin response and has a moderate digestion time.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin therapy.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat, helping to further slow down the absorption of carbohydrates.
Avocado Salad – Rich in healthy fats and fiber, contributing to overall satiety and slower digestion.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a high-quality protein source that helps stabilize blood sugar levels.
Egg Omelette – Adds protein and healthy fats, aiding in sustained energy release and blood sugar control.

🥄 Smart Substitutes

Almond Flour Uttapam – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels more effectively.
Coconut Flour Uttapam – Provides a reduction in carbohydrate content and a boost in fiber, aiding in slower glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of fats and proteins is slower than high-carb foods.
30–60 min: Gradual increase in blood sugar, depending on the toppings and amount consumed.
2–3 hr: More stable blood sugar levels, with less risk of a sharp drop often seen after high-carb meals.

“Many in the low-carb diabetes community find that incorporating moderate amounts of low-carb, high-fiber flours and pairing meals with protein-rich foods can significantly ease the management of blood glucose levels.”
— BCDF community member

🧠 Lowering Impact Tip

Add more fiber-rich vegetables to the topping and use a higher proportion of coconut in the batter to increase fat content, which can help slow down the absorption of carbohydrates.

🤔 FAQs about Nachni Uttapam

Can I eat traditional Uttapam if I am managing diabetes with a low-carb diet?

Traditional Uttapam is higher in carbs; opting for a low-carb flour alternative like almond or coconut flour can be more suitable.

How can I make a low-carb Uttapam more filling?

Incorporate high-protein toppings like paneer or eggs, and pair with a side of vegetables or a protein-rich salad.

Have a question about Nachni Uttapam or any other topic related to diabetes?

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