Typical Serving — Diabetes Nutrition Facts

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

Pulihora

CARBS

High

PROTEINS

Moderate

FATS

Low

Pulihora, also known as tamarind rice, is typically high in carbohydrates due to its primary ingredient, rice. It is not advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100 grams

Glycemic Index: High

Glycemic Load: High

Fiber: Low

Key Nutrients: Vitamin C, Vitamin B6, Iron

Health Impact: Pulihora can cause significant blood sugar spikes due to its high carbohydrate content and the rapid digestion of white rice, leading to a quick insulin response.

💉 Suggested Bolus

If consuming, consider pre-bolusing insulin to manage the anticipated spike in glucose levels.

🍽️ Best Paired With (Veg)

Paneer Tikka – Provides a high-protein, low-carb complement to the meal, enhancing satiety without raising blood sugar.
Roasted Brussels Sprouts – Adds fiber and nutrients with minimal impact on blood glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Skewers – Lean protein helps moderate blood sugar levels and increases meal satisfaction.
Baked Salmon – Rich in omega-3 fatty acids and low in carbs, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Cauliflower Rice Pulihora – Significantly reduces carb content while maintaining the tangy flavor of traditional pulihora.
Quinoa Pulihora – Offers a lower glycemic index alternative with higher protein content.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar if low-carb substitutes are used.
30–60 min: Stable blood sugar levels due to reduced carb content and increased fiber if substitutes like cauliflower or quinoa are used.
2–3 hr: Continued stable blood sugar, avoiding the typical spikes seen with traditional high-carb meals.

“Many in the low-carb diabetes community find that replacing traditional high-carb staples with vegetable-based or protein-rich alternatives not only helps manage blood sugar but also enhances overall meal satisfaction and nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Replace white rice with a lower-carb alternative like cauliflower rice to significantly reduce the carbohydrate content.

🤔 FAQs about Pulihora

Can I eat traditional pulihora if I manage portion size?

While smaller portions can reduce impact, traditional pulihora is still high in carbs. Consider substitutes like cauliflower rice pulihora for better blood sugar control.

How can I make pulihora more diabetes-friendly?

Use low-carb substitutes such as cauliflower rice or quinoa and increase the proportion of nuts, seeds, and spices to enhance flavor without adding carbs.

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