Typical Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/ram-khichdi

Ram khichdi

CARBS

High

PROTEINS

Moderate

FATS

Low

Ram khichdi, typically high in carbohydrates due to its rice and lentil content, is not advisable for a low-carb diabetes management approach.

Quantity: 100 grams

Glycemic Index: High

Glycemic Load: High

Fiber: Moderate

Key Nutrients: Fiber, iron, protein

Health Impact: Can cause significant blood sugar spikes due to high carbohydrate content and relatively fast digestion time.

💉 Suggested Bolus

If consuming, consider a split or extended bolus to manage the blood sugar rise.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat, helps slow digestion and stabilize blood sugar levels.
Avocado Salad – Rich in healthy fats and fiber, aids in satiety and blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a high-quality protein source that helps moderate blood sugar responses.
Fish Tikka – Omega-3 fatty acids in fish can improve cardiovascular health and help manage blood sugar levels.

🥄 Smart Substitutes

Cauliflower Rice – Offers a similar texture to rice with significantly fewer carbs, helping to maintain stable blood glucose levels.
Shirataki Rice – Made from konjac root, it is virtually carb-free and can help prevent blood sugar spikes.
Chopped Steamed Vegetables – Provides fiber and nutrients with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the meal.
30–60 min: Slower rise in blood sugar if low-carb substitutes are used.
2–3 hr: More stable blood sugar levels, avoiding the significant spikes seen with high-carb meals.

“Many in the low-carb community find that replacing traditional grains with low-carb alternatives not only helps in managing blood sugar but also enhances overall dietary satisfaction without feeling deprived.”
— BCDF community member

🧠 Lowering Impact Tip

Replace rice with cauliflower rice and increase the proportion of lentils and vegetables to reduce the carbohydrate content.

🤔 FAQs about Ram khichdi

Can I eat traditional khichdi if I am managing diabetes?

Traditional khichdi is high in carbs; opting for a low-carb version with substitutes like cauliflower rice can be more beneficial for blood sugar control.

How often can I include low-carb khichdi in my diet?

Low-carb khichdi can be a regular part of your diet as it helps maintain stable blood glucose levels, especially when paired with protein-rich foods.

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