Typical Serving — Diabetes Nutrition Facts

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

ooti

CARBS

High

PROTEINS

Moderate

FATS

Low

Ooti, often made from rice or other high-carb grains, is not advisable for a low-carb diabetes management diet due to its potential to raise blood glucose levels significantly.

Quantity: 100 grams

Glycemic Index: High

Glycemic Load: High

Fiber: Low

Key Nutrients: Carbohydrates, some fiber, and proteins

Health Impact: Ooti, being high in carbohydrates, can cause significant blood sugar spikes and requires careful insulin management. The digestion time is relatively quick, leading to faster glucose release into the bloodstream.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if consuming, to manage the rapid increase in blood sugar.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein, helps to stabilize blood sugar levels when paired with low-carb meals.
Avocado salad – Rich in healthy fats and fiber, aids in slow digestion and provides satiety.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that helps maintain stable blood glucose levels.
Baked salmon – Provides omega-3 fatty acids and protein, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Cauliflower rice – Lower in carbs and provides a similar texture to traditional rice, helping to manage blood sugar levels.
Shirataki noodles – Very low in carbohydrates and calories, ideal for blood sugar control.
Zucchini spirals – Low-carb alternative to pasta, adding volume and nutrients without significant glucose impact.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar due to slow release of any minimal carbs present.
2–3 hr: Continued stable blood sugar, preventing late postprandial spikes.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps in managing diabetes but also enhances overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Substitute rice with a lower-carb grain like cauliflower rice or increase the proportion of fiber-rich vegetables and proteins in the dish.

🤔 FAQs about ooti

How can I satisfy my craving for rice?

Try cauliflower rice or shirataki rice, which are low in carbs and can be seasoned to taste similar to traditional rice.

What are some snacks that won't spike my blood sugar?

Opt for snacks like nuts, cheese, or Greek yogurt, which are low in carbohydrates and high in protein or healthy fats.

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

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