Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/paruppu-usiliyal

Paruppu Usiliyal

CARBS

Moderate

PROTEINS

High

FATS

Low

Paruppu Usiliyal, primarily made from lentils and green beans, is moderately high in carbohydrates but also offers a good amount of protein. It is not the most advisable option for those strictly managing diabetes with a low-carb diet.

Quantity: 100 grams

Glycemic Index: Medium

Glycemic Load: Medium

Fiber: High

Key Nutrients: Protein, fiber

Health Impact: The moderate carbohydrate content and presence of protein can lead to a moderate impact on blood sugar levels, requiring careful portion control.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled Paneer – Adds protein to the meal without significantly increasing carbohydrate content, aiding in fullness and blood sugar control.
Mixed Green Salad – Provides a high-fiber, low-carb addition that helps to moderate blood sugar levels post-meal.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a high-quality protein source that helps to maintain muscle mass and stabilize blood sugar levels.
Fish Tikka – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Offers a low-carb alternative to traditional rice, reducing the overall carbohydrate content of the meal.
Almond Flour – Replaces gram flour to lower the glycemic index and provide a source of healthy fats and protein.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the meal is low in simple carbohydrates.
30–60 min: Moderate increase in blood sugar due to the presence of complex carbohydrates and fiber.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content and protein in the meal.

“Many in the low-carb diabetes community find that incorporating more fiber and protein into meals, while reducing starchy bases like rice, helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce the portion size and increase the proportion of green beans relative to lentils.

🤔 FAQs about Paruppu Usiliyal

Can I eat Paruppu Usiliyal if I am on a strict low-carb diet?

Yes, you can enjoy Paruppu Usiliyal by making smart substitutions like using cauliflower rice and almond flour to keep it within low-carb guidelines.

How does Paruppu Usiliyal affect my blood sugar?

With the recommended substitutions, Paruppu Usiliyal should have a moderate impact on blood sugar, particularly if paired with additional protein sources like grilled chicken or paneer.

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