1 Medium Dosa — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/oats-dosa

Oats dosa

CARBS

Moderate

PROTEINS

Moderate

FATS

Low

Oats dosa is a variant of the traditional South Indian dosa, made primarily from oats, which are lower in carbs than typical rice-based dosas but still contain a significant amount of carbohydrates. This food might not be the best choice for those strictly managing diabetes with a low-carb diet.

Quantity: 100 grams

Glycemic Index: Medium

Glycemic Load: Medium

Fiber: High

Key Nutrients: Fiber, Magnesium, Zinc

Health Impact: Oats dosa has a moderate amount of carbs which can cause a moderate rise in blood sugar levels. The fiber in oats can help moderate the rate of digestion and glucose absorption.

💉 Suggested Bolus

If insulin-dependent, consider a split or extended bolus to manage the slower digestion rate due to the fiber content.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, helping to balance the meal's macronutrient profile and reduce overall glycemic load.
Avocado salad – Rich in monounsaturated fats and fiber, aiding in slower digestion and steadier blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-quality protein source that helps moderate blood sugar rises post-meal.
Fish curry (made with coconut milk) – Offers omega-3 fatty acids and healthy fats, supporting cardiovascular health and glycemic control.

🥄 Smart Substitutes

Almond flour dosa – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels more effectively.
Coconut flour dosa – Provides a reduction in carbohydrate content and adds dietary fiber, which can slow glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of fats and proteins is slower, providing a gradual rise in blood sugar.
30–60 min: A moderate increase in blood sugar could occur depending on the accompanying foods but generally remains more stable than high-carb alternatives.
2–3 hr: Blood sugar levels begin to stabilize due to the low carb content and increased satiety from high fiber and protein intake.

“Many in the low-carb community find that replacing traditional high-carb items with lower carb alternatives allows for better day-to-day management of blood glucose levels and reduces the risk of glucose spikes.”
— BCDF community member

🧠 Lowering Impact Tip

Consider using a higher proportion of almond flour or coconut flour in place of some oats to reduce the carbohydrate content.

🤔 FAQs about Oats dosa

Can I eat oats dosa if I am on a strict low-carb diet?

Oats dosa is lower in carbs than traditional dosa but still contains oats which are moderately high in carbs. Consider almond or coconut flour dosa for a stricter low-carb option.

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

Increase the protein and fat content by adding ingredients like eggs, paneer, or using higher fat batters like those made from almond or coconut flour.

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