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https://www.bluecircle.foundation/food/palak-paneer
Palak Paneer
CARBS
6g
PROTEINS
9g
FATS
18g
Palak Paneer is a low-carb, high-fat, moderate-protein dish suitable for managing diabetes.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 2g
Key Nutrients: Vitamin A, Vitamin C, Calcium, Iron
Health Impact: The low carbohydrate content and high fat and protein levels help in slow digestion and minimal impact on blood sugar levels.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low carb content and high fat which can delay glucose absorption.
🍽️ Best Paired With (Veg)
- Grilled Zucchini – Adds volume and fiber to the meal without significant carbohydrates, aiding in satiety and blood sugar control.
- Avocado Salad – Provides healthy fats which can help slow the absorption of carbohydrates, moderating blood sugar rises.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Increases the protein content of the meal, which can help in moderating blood glucose levels and enhancing satiety.
- Fish Tikka – Offers omega-3 fatty acids that are beneficial for heart health, important for diabetes management.
🥄 Smart Substitutes
- Cauliflower Rice – Provides a low-carb alternative to traditional rice, reducing overall carbohydrate load and minimizing blood sugar spikes.
- Almond Flour Roti – Offers a lower glycemic index option compared to wheat rotis, helping in better blood glucose management.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the dish is primarily composed of low glycemic ingredients.
- 30–60 min: A moderate increase in blood sugar may occur, depending on individual insulin sensitivity and portion size.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the high fiber content from spinach and the protein from paneer.
“Many in the low-carb diabetes community find that incorporating plenty of leafy greens and healthy fats with moderate protein helps in managing post-meal blood sugar spikes effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume with a side of non-starchy vegetables instead of rice or bread.
🤔 FAQs about Palak Paneer
Can I eat palak paneer if I am trying to manage my diabetes?
Yes, palak paneer can be a good choice due to its low carbohydrate content and the presence of healthy fats and proteins which help in controlling blood sugar levels.
What should I avoid pairing with palak paneer to keep it diabetes-friendly?
Avoid high-carb sides like white rice or naan. Opt for low-carb alternatives like cauliflower rice or almond flour roti.
Have a question about Palak Paneer or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
