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https://www.bluecircle.foundation/food/rajma-and-rice
Rajma and rice
CARBS
High
PROTEINS
Moderate
FATS
Low
Rajma (kidney beans) and rice is a high-carbohydrate meal, not advisable for a low-carb diabetes management approach due to its potential to cause significant blood glucose spikes.
Quantity: 1 cup (250 ml)
Glycemic Index: High
Glycemic Load: High
Fiber: Moderate
Key Nutrients: Fiber, iron, protein
Health Impact: The high carbohydrate content from rice can lead to significant blood sugar spikes and prolonged digestion time, requiring careful insulin management.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus to manage the delayed glucose response from the beans.
🍽️ Best Paired With (Veg)
- Grilled Zucchini – Adds fiber and volume to the meal without significant carbs, aiding in fullness and blood sugar control.
- Spinach Salad – High in fiber and nutrients, helps to slow glucose absorption and improve overall meal balance.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides high-quality protein that helps moderate blood sugar levels and enhances satiety.
- Baked Fish – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly reduces carb intake and has a lower glycemic index compared to white rice.
- Shirataki Rice – Almost zero carb content and helps in maintaining stable blood glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as the body begins to digest the meal.
- 30–60 min: A spike in blood sugar could occur if traditional rice is used; substituting with low-carb options moderates this rise.
- 2–3 hr: Blood sugar begins to stabilize, especially with low-carb substitutes and adequate fiber from rajma.
“Many in the low-carb community find that focusing on whole, unprocessed foods and avoiding starchy bases like rice helps maintain better glucose control and reduces the need for medication adjustments.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace white rice with a low-carb alternative like cauliflower rice to reduce the overall carbohydrate content.
🤔 FAQs about Rajma and rice
Can I eat rajma if I am on a low-carb diet?
Yes, rajma (kidney beans) can be part of a low-carb diet in moderation due to its high fiber content, but portion control is key.
How can I make a traditional rajma and rice dish suitable for a diabetic diet?
Substitute white rice with a low-carb alternative like cauliflower rice and ensure moderate portion sizes to keep the overall carbohydrate content low.
