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

rasam

CARBS

10g

PROTEINS

FATS

Rasam is a South Indian soup made primarily from tamarind juice, tomatoes, and spices. It is relatively low in carbohydrates, making it a better choice for managing blood sugar levels compared to higher-carb foods.

Quantity: 250ml

Glycemic Index: Low

Glycemic Load: Low

Fiber: 1g

Key Nutrients: Vitamin C, antioxidants

Health Impact: Rasam has a low carbohydrate content which may result in a minimal impact on blood sugar levels. The presence of spices can aid in digestion and potentially improve metabolic health.

💉 Suggested Bolus

Consider a smaller insulin bolus due to the low carbohydrate content, and monitor blood glucose post-meal to adjust future doses.

🍽️ Best Paired With (Veg)

Cauliflower rice – Acts as a low-carb alternative to rice, helping to prevent blood sugar spikes.
Grilled paneer – Provides a high-protein addition that can help slow the absorption of any carbs present, stabilizing blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Adds lean protein to the meal, aiding in satiety and blood sugar control.
Fish tikka – Supplies omega-3 fatty acids and protein, beneficial for heart health and glycemic management.

🥄 Smart Substitutes

Bone broth – Provides a rich source of minerals and is low in carbohydrates, helping to maintain stable blood glucose levels.
Miso soup – Offers a probiotic boost and has fewer carbs than traditional rasam, supporting gut health and glucose control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the soup is low in carbohydrates and high in fluids.
30–60 min: A slight increase in blood sugar could occur depending on the specific ingredients used in the rasam.
2–3 hr: Blood sugar levels should remain relatively stable if no high-carb ingredients are added.

“Many in the low-carb diabetes community find that incorporating more soups like rasam, with modifications to reduce carb content, helps manage hunger while keeping blood sugars in check.”
— BCDF community member

🧠 Lowering Impact Tip

Consume rasam with a source of healthy fats or proteins to further slow the absorption of carbohydrates.

🤔 FAQs about rasam

Can I eat traditional rasam if I am watching my carb intake?

Traditional rasam can be high in carbs due to tamarind and tomato. Opt for versions with less of these ingredients or substitute with lower-carb alternatives like bone broth.

What are the best times to consume rasam?

Consuming rasam during a meal as a side dish can help with hydration and fullness without significantly impacting blood sugar, especially if it's a modified low-carb version.

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