Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/rice-and-dal

Rice and dal

CARBS

High

PROTEINS

Moderate

FATS

Low

Rice and dal is not advisable for a low-carb diabetes management approach due to its high carbohydrate content.

Quantity: 1 cup (250 ml)

Glycemic Index: High

Glycemic Load: High

Fiber: Moderate

Key Nutrients: Fiber, protein, B vitamins

Health Impact: Rice and dal can lead to significant blood sugar spikes due to high carbohydrate content and relatively rapid digestion.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed digestion of proteins and fats.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, helping to stabilize blood sugar levels.
Stir-Fried Vegetables – Provides fiber and nutrients with minimal impact on blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein source that helps moderate blood sugar levels post-meal.
Baked Fish – Rich in omega-3 fatty acids and low in carbs, supporting overall health and glucose management.

🥄 Smart Substitutes

Cauliflower Rice – Offers a similar texture to rice with significantly fewer carbs, helping to minimize blood sugar spikes.
Shirataki Rice – Made from konjac root, this rice substitute is very low in calories and carbs, aiding in better glucose control.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as the body begins to digest the meal.
30–60 min: Blood sugar levels may start to rise depending on the amount of carbs consumed.
2–3 hr: Blood sugar levels may peak if traditional rice was consumed; substituting with low-carb options can mitigate this spike.

“Many in the low-carb diabetes community find that replacing high-carb staples like rice with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall dietary satisfaction without feeling deprived.”
— BCDF community member

🧠 Lowering Impact Tip

Replace white rice with a low-carb alternative like cauliflower rice and increase the proportion of dal for higher protein content.

🤔 FAQs about Rice and dal

Can I ever eat rice if I am managing my diabetes with a low-carb diet?

It's best to limit traditional rice due to its high carb content. Consider occasional small portions or substituting with low-carb alternatives like cauliflower rice.

How does protein help in managing blood sugar?

Protein helps slow the absorption of carbohydrates, leading to a slower and smaller rise in blood sugar levels post-meal.

Have a question about Rice and dal or any other topic related to diabetes?

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