Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/panta-bhat

panta bhat

CARBS

high

PROTEINS

low

FATS

low

Panta bhat is a traditional Bengali dish made from soaked and fermented rice. It is not advisable for individuals managing diabetes with a low-carb diet due to its high carbohydrate content.

Quantity: 100 grams

Glycemic Index: high

Glycemic Load: high

Fiber: low

Key Nutrients: minimal

Health Impact: Panta bhat can cause significant blood sugar spikes due to its high carbohydrate content and relatively fast digestion time, which may lead to an increased insulin response.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid increase in blood glucose.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
Stir-Fried Spinach – Rich in fiber and nutrients, aids in slower digestion and glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a high-quality protein source that helps moderate blood sugar levels after meals.
Pan-Seared Salmon – Rich in omega-3 fatty acids which can improve insulin sensitivity and reduce inflammation.

🥄 Smart Substitutes

Cauliflower Rice – Offers a similar texture to rice with significantly fewer carbs, helping to maintain stable blood glucose levels.
Shirataki Rice – Made from konjac root, it is virtually carb-free and can help prevent blood sugar spikes.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the food.
30–60 min: A moderate rise in blood sugar could occur depending on the portion size and preparation method.
2–3 hr: Blood sugar levels may begin to stabilize if paired with high-fiber vegetables or healthy fats.

“Many in the low-carb community find that replacing high-carb staples with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

To lower the impact on blood sugar, consider reducing the portion size and adding a source of protein or healthy fats, such as grilled chicken or avocado.

🤔 FAQs about panta bhat

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

Panta bhat is traditionally high in carbs; consider substituting it with cauliflower or shirataki rice to maintain your low-carb regimen.

What are the best times to consume a carb-reduced version of panta bhat?

Eating during the main meals of the day, preferably with added protein and healthy fats, can help manage hunger and blood sugar levels effectively.

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