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https://www.bluecircle.foundation/food/ragda
Ragda
CARBS
30g
PROTEINS
8g
FATS
5g
Ragda, made from dried white peas, is moderately high in carbohydrates and may not be the best choice for a low-carb diabetes diet.
Quantity: 100g
Glycemic Index: Medium
Glycemic Load: 15
Fiber: 7g
Key Nutrients: Fiber, protein
Health Impact: Ragda's moderate carbohydrate content can lead to significant blood sugar spikes, particularly in those with impaired insulin response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose.
🍽️ Best Paired With (Veg)
- Grilled zucchini and bell peppers – Adds volume and fiber without significant carbs.
- Avocado slices – Healthy fats help moderate blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides high-quality protein that helps to stabilize blood sugar levels.
- Pan-seared salmon – Rich in omega-3 fatty acids which are beneficial for overall health and glycemic control.
🥄 Smart Substitutes
- Cauliflower mash – Lower in carbs and provides a similar texture and bulk as traditional ragda.
- Chickpea salad with olive oil – Offers protein with lower glycemic impact due to added fats from olive oil.
- Lentil soup with added vegetables – Provides a hearty option with more fiber and 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 carbs consumed.
- 2–3 hr: Blood sugar begins to stabilize due to the high fiber and protein content in the substitutes.
“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 well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume with additional fiber or fats to slow glucose absorption.
🤔 FAQs about Ragda
Can I eat traditional ragda if I am on a low-carb diet?
Traditional ragda is high in carbs; consider the suggested substitutes for better blood sugar control.
How can I make a low-carb ragda at home?
Use cauliflower mash as a base instead of peas and pair it with low-carb toppings like avocado or grilled meats.
Have a question about Ragda or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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