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

Popadum

CARBS

10g

PROTEINS

FATS

Popadum is a thin, crisp disc-shaped food from the Indian subcontinent; made from peeled black gram flour (urad flour), typically fried or cooked with dry heat. From a low-carb diabetes standpoint, it should be consumed cautiously due to its carb content.

Quantity: 1 medium-sized (15g)

Glycemic Index: High

Glycemic Load: 6

Fiber: 1g

Key Nutrients: Protein, dietary fiber

Health Impact: Popadum contains carbohydrates that can cause a quick rise in blood sugar levels, necessitating careful portion control and consideration of overall meal composition for individuals with diabetes.

💉 Suggested Bolus

Consider pre-bolusing insulin if consumed as part of a meal to manage the anticipated blood sugar rise.

🍽️ Best Paired With (Veg)

Grilled vegetables – High in fiber and nutrients with minimal impact on blood sugar.
Paneer tikka – High in protein and fat, providing satiety without significant carb load.
Avocado salad – Rich in healthy fats and fiber, aiding in slow digestion and glucose absorption.

🍽️ Best Paired With (Non Veg)

Chicken tikka – High in protein and low in carbs, supporting blood sugar control.
Fish tandoori – Provides omega-3 fatty acids and is low in carbohydrates.
Lamb kebabs – Protein-rich and carb-free, helping to maintain stable glucose levels.

🥄 Smart Substitutes

Flaxseed crackers – Lower in carbs and provide a good source of omega-3 fatty acids.
Almond flour crackers – Lower glycemic index and rich in dietary fiber.
Cheese crisps – Carb-free and high in protein, helping to stabilize blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower than high-carb foods.
30–60 min: Stable blood sugar due to slow release of glucose from low-carb alternatives.
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 in managing blood sugar levels but also improves overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Pair with high-fiber vegetables or a protein-rich dish to slow glucose absorption.

🤔 FAQs about Popadum

Can eating low-carb snacks like cheese crisps help manage diabetes?

Yes, low-carb snacks like cheese crisps can help manage blood sugar levels by providing a satisfying snack without a significant carbohydrate load.

Are there vegetarian options that are low-carb and diabetes-friendly?

Absolutely, options like grilled vegetables and paneer tikka offer low-carb alternatives that are both nutritious and diabetes-friendly.

How can I prevent blood sugar spikes after meals?

Incorporating high-fiber, high-protein, and low-carb foods into meals can help slow glucose absorption and prevent spikes.

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

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