Rava Uppittu
CARBS
High
PROTEINS
Moderate
FATS
Low
Quantity: 100 grams
Glycemic Index: High
Glycemic Load: High
Fiber: Low
Key Nutrients: Iron, B vitamins
Health Impact: Rava Uppittu can cause significant blood sugar spikes due to its high carbohydrate content and rapid digestion.
💉 Suggested Bolus
If consumed, consider pre-bolusing insulin to manage the anticipated spike.
🍽️ Best Paired With (Veg)
- Paneer Stir-Fry – High in protein, adds satiety without adding carbs.
- Avocado Salad – Rich in healthy fats and fiber, helps slow digestion and glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Salad – Provides lean protein, aiding in blood sugar regulation.
- Egg and Spinach Omelette – High in protein and nutrients, low in carbs, supports overall metabolic health.
🥄 Smart Substitutes
- Cauliflower Rice Uppittu – Significantly lower in carbs, helps maintain steadier blood glucose levels.
- Almond Flour Uppittu – Higher in protein and healthy fats, less impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest slower.
- 30–60 min: Steady blood sugar due to reduced carb content.
- 2–3 hr: Continued stable blood glucose, preventing spikes and crashes.
— BCDF community member
🧠 Lowering Impact Tip
Replace semolina with a lower-carb alternative like almond flour or coconut flour.
🤔 FAQs about Rava Uppittu
Can I eat traditional Rava Uppittu if I have diabetes?
It's best to opt for lower-carb substitutes like cauliflower rice or almond flour versions to better manage your blood sugar levels.
How often can I include these substitutes in my diet?
These substitutes can be included regularly as they help maintain blood sugar levels and provide necessary nutrients without the high carb content.
Have a question about Rava Uppittu or any other topic related to diabetes?
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