Standard Serving — Diabetes Nutrition Facts

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

Pesarattu

CARBS

16g

PROTEINS

FATS

Pesarattu is a type of Indian pancake made from green gram (mung beans) and is not advisable from a strict low-carb diabetes standpoint due to its moderate carbohydrate content.

Quantity: 1 medium size (100g)

Glycemic Index: Low

Glycemic Load: Moderate

Fiber: 2g

Key Nutrients: Mung beans provide protein and fiber.

Health Impact: Moderate carbohydrate content can cause blood sugar spikes, though the presence of protein and fiber may help moderate insulin response and digestion.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion of proteins and fibers.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, paneer can help in slowing down the absorption of glucose.
Avocado salad – Rich in monounsaturated fats and fiber, avocados can help maintain blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-quality protein source that does not impact blood sugar levels significantly.
Egg omelette – Eggs are low in carbs and high in protein, helping to stabilize blood sugar levels.

🥄 Smart Substitutes

Almond flour dosa – Lower in carbohydrates and higher in dietary fiber and healthy fats, which can help manage blood sugar levels more effectively.
Coconut flour crepe – Provides a reduction in carbs and a boost in fiber, aiding in slower glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of fats and proteins is slower, providing a gradual rise in blood sugar.
30–60 min: A moderate increase in blood sugar could occur, depending on the accompanying foods.
2–3 hr: Blood sugar levels should begin to stabilize due to the high fiber and protein content, assuming low-carb accompaniments.

“Many in the low-carb diabetes community find that integrating high-fiber, high-protein foods with healthy fats into meals helps manage postprandial blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Pair with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about Pesarattu

Can pesarattu be part of a low-carb diet?

Traditional pesarattu is made from mung beans which are moderately high in carbs. Opt for lower-carb alternatives like almond flour dosa for better blood sugar control.

What are the best times to consume pesarattu if I have diabetes?

Consuming pesarattu during the earlier part of the day can be beneficial as insulin sensitivity tends to be higher, which might help in better glucose management.

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