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

Papadum

CARBS

10g

PROTEINS

FATS

Papadum is a thin, crisp disc-shaped food from the Indian subcontinent; made from peeled black gram flour (urad flour), either fried or cooked with dry heat. From a low-carb diabetes standpoint, it should be consumed cautiously due to its moderate carbohydrate content.

Quantity: 1 medium-sized (15g)

Glycemic Index: High

Glycemic Load: 6

Fiber: 1g

Key Nutrients: Protein, dietary fiber

Health Impact: Papadum contains carbohydrates that can cause blood sugar levels to rise. The digestion time is relatively quick, leading to faster glucose release and potential insulin spikes.

💉 Suggested Bolus

Consider pre-bolusing insulin before consumption to manage the spike in glucose levels.

🍽️ Best Paired With (Veg)

Grilled paneer – High in protein and low in carbs, supporting blood sugar control.
Avocado salad – Rich in healthy fats and fiber, aiding in slow digestion and minimal blood sugar impact.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-protein, low-carb option that helps maintain glycemic control.
Fish tikka – Omega-3 fatty acids in fish improve cardiovascular health and have a low impact on blood sugar.

🥄 Smart Substitutes

Flaxseed crackers – Lower in carbs and provide a good source of omega-3 fatty acids.
Almond flour crackers – Lower glycemic index and rich in dietary fiber.
Cheese crisps – Carb-free and high in protein, helping to stabilize blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes are used.
30–60 min: Stable blood sugar due to high fiber and protein content in substitutes.
2–3 hr: Continued blood sugar stability, preventing late postprandial spikes.

“Many in the low-carb diabetes community find that replacing traditional high-carb snacks with protein and fiber-rich alternatives helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Pairing papadum with high-fiber vegetables or healthy fats can help reduce the overall glycemic impact.

🤔 FAQs about Papadum

Can eating low-carb snacks like flaxseed crackers help manage diabetes?

Yes, low-carb snacks can help stabilize blood sugar levels and prevent spikes, which is crucial for managing diabetes.

Are cheese crisps a good snack for diabetics?

Cheese crisps are excellent for diabetics as they contain no carbs and are high in protein, aiding in blood sugar control.

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

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