Per Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/paani-puri

paani puri

CARBS

High

PROTEINS

Low

FATS

Low

Paani puri, consisting of deep-fried dough balls filled with spicy, tangy water, is not advisable for individuals managing diabetes due to its high carbohydrate content and potential to spike blood glucose levels.

Quantity: 6 pieces

Glycemic Index: High

Glycemic Load: High

Fiber: Low

Key Nutrients: Minimal

Health Impact: Paani puri can lead to rapid increases in blood sugar due to its high glycemic index and load, requiring careful management in diabetic diets.

💉 Suggested Bolus

Consider pre-bolusing with insulin if consumed, to manage the anticipated spike in glucose levels.

🍽️ Best Paired With (Veg)

Paneer Tikka – High in protein and fat, helps to slow down any carbohydrate absorption and stabilize blood sugar levels.
Avocado Salad – Rich in healthy fats and fiber, avocados help to maintain a feeling of fullness and further moderate blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Skewers – Protein-rich and virtually carb-free, aiding in satiety and blood sugar control.
Fish Tikka – Provides omega-3 fatty acids and high-quality protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower Puri – Uses cauliflower rice instead of traditional semolina, significantly reducing the carbohydrate content and glycemic impact.
Almond Flour Puri – Almond flour offers a low-carb, high-fiber alternative that helps maintain better blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the substitutes are low in carbs.
30–60 min: Stable blood sugar due to reduced carbohydrate intake and increased fiber.
2–3 hr: Continued stable blood glucose levels, avoiding the typical high spikes seen with traditional high-carb snacks.

“Many in the low-carb diabetes community find that swapping traditional high-carb snacks for nutrient-dense, lower-carb alternatives not only helps in managing blood sugar levels but also aids in overall health improvements and weight management.”
— BCDF community member

🧠 Lowering Impact Tip

Opt for a filling made with high-fiber and low-carb ingredients such as sprouts or chickpeas, and minimize the number of puris consumed.

🤔 FAQs about paani puri

Can I eat traditional paani puri if I have diabetes?

Traditional paani puri is high in refined carbs and can cause blood sugar spikes. Opt for low-carb substitutes like cauliflower or almond flour puri.

How often can I indulge in low-carb paani puri?

While low-carb versions are better, moderation is key. Focus on a balanced diet with varied nutrients.

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

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