One Plate — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/quinoa-yogurt-salad-dhal-vegetables

Quinoa, yogurt, salad , dhal , vegetables

CARBS

Moderate

PROTEINS

High

FATS

Low to moderate

This meal is generally advisable for individuals with diabetes as it contains a balanced mix of macronutrients with a focus on low glycemic index ingredients.

Quantity: Standard serving

Glycemic Index: Low to medium

Glycemic Load: Low to medium

Fiber: High

Key Nutrients: Fiber, protein, vitamins, minerals

Health Impact: This meal supports stable blood glucose levels due to its balanced macronutrient profile and high fiber content.

💉 Suggested Bolus

Consider pre-bolusing with insulin 15-20 minutes before the meal if using rapid-acting insulin to match the carbohydrate digestion and absorption rate.

🍽️ Best Paired With (Veg)

Zucchini noodles – Provides a low-carb base for meals, helping to keep overall carbohydrate intake lower.
Tofu – High in protein and low in carbs, helping to stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Adds lean protein to meals without contributing extra carbs, supporting stable blood glucose levels.
Salmon – Rich in omega-3 fatty acids and protein, beneficial for heart health and blood sugar control.

🥄 Smart Substitutes

Cauliflower rice – Offers a lower carb alternative to quinoa, helping to reduce blood sugar spikes.
Greek yogurt – Higher in protein and lower in carbs than regular yogurt, aiding in better blood sugar control.
Lentil soup – Provides a lower glycemic index alternative to dhal, with similar nutrient content but potentially less impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the food.
30–60 min: Moderate rise in blood sugar, depending on the amount of carbs consumed.
2–3 hr: Blood sugar begins to stabilize as insulin has been active and nutrients absorbed.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods and monitoring carbohydrate intake closely helps manage their blood sugar levels more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Include more leafy greens in the salad and opt for full-fat yogurt to further reduce the glycemic load.

🤔 FAQs about Quinoa, yogurt, salad , dhal , vegetables

Can I eat fruit if I am following a low-carb diet?

Yes, but choose lower-carb fruits like berries in moderation, which have less impact on blood sugar levels compared to high-carb fruits.

How often should I check my blood sugar if I'm adjusting my diet?

It's advisable to check your blood sugar more frequently when changing your diet, to understand how different foods affect your glucose levels.

Have a question about Quinoa, yogurt, salad , dhal , vegetables or any other topic related to diabetes?

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