Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/oondhiyu

oondhiyu

CARBS

20g

PROTEINS

FATS

10g

Oondhiyu is a mixed vegetable dish that includes some starchy vegetables, making it moderately high in carbohydrates. It may not be the best choice for those strictly managing carbohydrate intake.

Quantity: 100g

Glycemic Index: Medium

Glycemic Load: 10

Fiber: 6g

Key Nutrients: Vitamins A and C, fiber, potassium

Health Impact: The carbohydrate content can cause moderate blood sugar spikes, particularly due to the presence of starchy vegetables. The digestion time is moderate due to fiber content.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose to manage the slower digestion of fiber.

🍽️ Best Paired With (Veg)

Paneer tikka – High in protein and low in carbs, helps to balance the meal and reduce the glycemic load.
Grilled mushrooms – Low in carbohydrates and provides a satisfying texture and flavor to complement the meal.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-quality protein source that helps to moderate blood sugar levels post-meal.
Fish tikka – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar management.

🥄 Smart Substitutes

Cauliflower rice – Lower in carbs than traditional rice, helps in reducing the overall carbohydrate content of the meal.
Zucchini noodles – Provides a pasta-like texture with significantly fewer carbs, aiding in better blood sugar control.
Almond flour – Higher in healthy fats and lower in carbs than wheat flour, useful for thickening without adding excess carbohydrates.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the food.
30–60 min: Moderate rise in blood sugar depending on the amount and types of vegetables used in the oondhiyu.
2–3 hr: Blood sugar begins to stabilize as the dietary fibers from the vegetables slow down the release of glucose.

“Many in the low-carb diabetes community find that focusing on high-fiber, low-carb vegetables and lean proteins in meals helps maintain more stable blood glucose levels.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce portion size and increase the proportion of lower-carb vegetables.

🤔 FAQs about oondhiyu

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

Yes, but consider modifying the recipe to include lower-carb vegetables and use high-fat cooking methods to keep it more keto-friendly.

What are the best times to consume a meal like oondhiyu?

Eating oondhiyu during the main meals like lunch or dinner can be beneficial as the fiber content helps in slower digestion and better blood sugar control.

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