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

Paniyaram

CARBS

30g

PROTEINS

FATS

Paniyaram is a South Indian dish made from rice and black lentils, which are high in carbohydrates. This food is not advisable for a low-carb diabetes management approach.

Quantity: 100g

Glycemic Index: High

Glycemic Load: High

Fiber: 2g

Key Nutrients: Vitamin B, Iron, Potassium

Health Impact: Paniyaram has a high carbohydrate content that can cause significant blood sugar spikes and requires careful insulin management.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage blood sugar spikes.

🍽️ Best Paired With (Veg)

Avocado salad – Rich in healthy fats and fiber, helps to slow digestion and stabilize blood sugar levels.
Paneer stir-fry – High in protein and low in carbs, supporting satiety and blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein without carbs, aiding in glycemic control.
Fish curry made with coconut milk – Offers healthy fats and protein, essential for maintaining steady blood glucose levels.

🥄 Smart Substitutes

Almond flour paniyaram – Lower in carbs and higher in healthy fats, helping to minimize blood sugar spikes.
Coconut flour paniyaram – Provides a reduction in carbohydrate content and adds dietary fiber which aids in blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes do not rapidly increase blood sugar levels.
30–60 min: Stable blood sugar due to slow digestion of fats and fibers from the substitutes.
2–3 hr: Continued stable blood sugar, preventing the typical high and crash associated with high-carb meals.

“Many in the low-carb diabetes community find that incorporating high-fiber, high-protein foods with healthy fats leads to better satiety and more stable blood glucose levels throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Modify the recipe by substituting rice with almond flour or coconut flour to reduce carbohydrate content.

🤔 FAQs about Paniyaram

Can I eat traditional paniyaram if I am managing diabetes?

Traditional paniyaram is high in carbs; opting for low-carb alternatives like those made with almond or coconut flour can be a better choice for blood sugar management.

How often can I include low-carb paniyaram in my diet?

Low-carb paniyaram can be included as part of a balanced diet, depending on individual carbohydrate targets and overall meal planning.

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

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