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https://www.bluecircle.foundation/food/papdi-chaat
Papdi chaat
CARBS
High
PROTEINS
Moderate
FATS
Moderate
Papdi chaat is not advisable for individuals managing diabetes due to its high carbohydrate content primarily from fried dough and sweetened yogurts.
Quantity: 1 serving (approximately 150 grams)
Glycemic Index: High
Glycemic Load: High
Fiber: Low
Key Nutrients: Fiber from chickpeas, protein from yogurt
Health Impact: Papdi chaat can lead to significant blood sugar spikes due to its high carbohydrate and sugar content, which can result in a rapid insulin response and prolonged digestion time.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed glucose response from the high fat content.
🍽️ Best Paired With (Veg)
- Paneer tikka – High in protein and low in carbs, supporting blood sugar control and providing satiety.
- Avocado salad – Rich in healthy fats and fiber, which help to slow down the absorption of any carbs consumed, stabilizing blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken skewers – Provides high-quality protein with minimal carbs, aiding in glycemic control and muscle maintenance.
- Fish tikka – Omega-3 fatty acids in fish improve cardiovascular health and provide low-carb protein options.
🥄 Smart Substitutes
- Cauliflower crisps – Offers a crunchy texture similar to papdi but with significantly lower carbs, helping to maintain stable blood glucose levels.
- Almond flour crackers – Provides a crunchy base with much lower carbohydrate content, aiding in less pronounced blood sugar spikes.
- Greek yogurt – Can replace sweetened yogurt to reduce sugar intake and add protein, which helps in slowing glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest more slowly.
- 30–60 min: Stable blood sugar due to reduced carb intake and increased fiber from substitutes.
- 2–3 hr: Continued stable blood glucose levels, avoiding the typical high followed by a rapid drop associated with high-carb meals.
“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also enhances overall well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace fried papdi with baked, low-carb alternatives and use plain Greek yogurt instead of sweetened yogurt.
🤔 FAQs about Papdi chaat
Can I eat traditional papdi chaat if I have diabetes?
Traditional papdi chaat is high in carbs and can cause blood sugar spikes. Opt for low-carb substitutes like cauliflower crisps or almond flour crackers.
How can I make a diabetes-friendly chaat at home?
Use low-carb bases like cauliflower crisps, add high-protein toppings like paneer, and use unsweetened Greek yogurt instead of sweetened varieties.
