Typical Serving — Diabetes Nutrition Facts

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

Payasam

CARBS

High

PROTEINS

Low

FATS

Moderate

Payasam, a traditional Indian dessert, is typically high in carbohydrates and sugar, making it less advisable for individuals managing diabetes through a low-carb diet.

Quantity: 100 grams

Glycemic Index: High

Glycemic Load: High

Fiber: Low

Key Nutrients: Calcium from milk

Health Impact: Payasam's high carbohydrate and sugar content can lead to significant blood sugar spikes and prolonged digestion time, necessitating careful insulin management.

💉 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)

Grilled paneer – High in protein, helps in moderating blood sugar rise when paired with a low-carb dessert.
Roasted vegetables – Provides essential nutrients and fiber, supporting overall low glycemic load.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein source that helps stabilize blood sugar levels.
Baked fish – Rich in omega-3 fatty acids which can improve insulin sensitivity.

🥄 Smart Substitutes

Almond flour pudding – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels.
Coconut cream and chia seed pudding – Provides a creamy texture with added fiber and omega-3 fatty acids, aiding in slower glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes do not spike blood glucose rapidly.
30–60 min: Stable blood sugar levels due to slow digestion of fats and fibers.
2–3 hr: Continued stable blood glucose, preventing the typical high followed by a rapid drop seen with high-carb desserts.

“Many in the low-carb community find that replacing traditional high-carb sweets with rich, satisfying, low-carb alternatives allows them to enjoy treats without disrupting their blood sugar control.”
— BCDF community member

🧠 Lowering Impact Tip

Substitute sugar with a low-calorie sweetener and replace rice or vermicelli with chopped nuts or seeds to reduce carbohydrate content.

🤔 FAQs about Payasam

Can I eat traditional payasam if I manage the portion size?

Even small portions of traditional payasam can cause blood sugar spikes due to high sugar and carb content. Opt for low-carb substitutes instead.

How can I sweeten low-carb desserts without using sugar?

Consider natural sweeteners like stevia or erythritol, which do not impact blood sugar levels like regular sugar.

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

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