Per 100 Grams Serving — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

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

Puttu

CARBS

38 grams

PROTEINS

7 grams

FATS

8 grams

Puttu is a steamed rice cake that is high in carbohydrates and may not be advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100 grams

Glycemic Index: High

Glycemic Load: 20

Fiber: 1 gram

Key Nutrients: Fiber, Iron

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and require careful insulin management.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage blood sugar spikes.

🍽️ Best Paired With (Veg)

Stir-fried vegetables – Adds fiber and nutrients with minimal carbs, enhancing fullness and blood sugar control.
Paneer curry – High in protein and fat, helps to moderate blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein source that helps stabilize blood sugar levels.
Fish curry – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Coconut Flour Puttu – Lower in carbs and higher in fiber, aiding in slower glucose release.
Almond Flour Puttu – Provides a good source of healthy fats and protein, with fewer carbs.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower.
30–60 min: Gradual increase in blood sugar, depending on the amount and type of flour used.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber and protein content in the substitutes.

“Many in the low-carb community find that substituting traditional high-carb staples with lower-carb alternatives allows for better blood sugar management and reduced reliance on medication.”
— BCDF community member

🧠 Lowering Impact Tip

Replace rice flour with coconut flour or almond flour to reduce carbohydrate content.

🤔 FAQs about Puttu

Can I eat traditional puttu if I manage my portion size?

Yes, but be cautious. Even small portions can cause spikes in blood sugar levels. Consider substitutes for better control.

Is it necessary to pair puttu with protein?

Pairing puttu with protein is advisable as it can help slow the absorption of carbohydrates, leading to more stable blood sugar levels.

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

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.