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

pappu

CARBS

18g

PROTEINS

FATS

Pappu, a dish made from lentils, is moderate in carbohydrates and higher in protein and fiber, making it a better option than high-carb grains but should still be consumed in moderation.

Quantity: 100g

Glycemic Index: Medium

Glycemic Load: 9

Fiber: 8g

Key Nutrients: Protein, fiber, iron

Health Impact: The moderate carbohydrate content and presence of protein and fiber can lead to a more gradual rise in blood sugar compared to high-glycemic foods.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, supporting stable glucose levels.
Stir-fried Vegetables – Fiber-rich and low in carbs, aiding in overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides high-quality protein without contributing excess carbs.
Fish Curry (without sugar) – Rich in omega-3 fatty acids and low in carbohydrates.

🥄 Smart Substitutes

Cauliflower Rice – Lower in carbs and provides a similar texture to rice, helping to reduce blood sugar spikes.
Shirataki Noodles – Very low in carbohydrates and calories, ideal for blood sugar management.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar levels due to reduced carbohydrate intake.
2–3 hr: Continued stable blood sugar, preventing late postprandial spikes.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with non-starchy vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about pappu

Can I eat traditional pappu on a low-carb diet?

Traditional pappu can be high in carbs; consider modifying it with lower-carb ingredients or choose alternatives like cauliflower rice.

How can I prevent blood sugar spikes after meals?

Incorporate more fiber and protein into your meals and choose low-glycemic index foods to slow down glucose absorption.

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

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