One Appam — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/rice-appam

Rice appam

CARBS

High

PROTEINS

Low

FATS

Low

Rice appam is a high-carbohydrate food that is not advisable for individuals managing diabetes with a low-carb diet.

Quantity: 1 appam (approximately 35g)

Glycemic Index: High

Glycemic Load: High

Fiber: Low

Key Nutrients: Minimal

Health Impact: Rice appam can cause significant blood sugar spikes due to its high carbohydrate content and rapid digestion.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using insulin, to manage the rapid rise in blood sugar.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, helping to balance blood sugar levels.
Avocado salad – Rich in monounsaturated fats and fiber, aiding in blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-protein accompaniment that helps moderate blood sugar rises.
Fish curry made with coconut milk – Offers healthy fats and protein, supporting overall glycemic control.

🥄 Smart Substitutes

Coconut flour appam – Lower in carbs and higher in fiber, aiding in slower glucose absorption.
Almond flour appam – Provides a good source of healthy fats and protein, with fewer carbs than traditional rice flour.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest more slowly.
30–60 min: Gradual increase in blood sugar, depending on the amount and type of substitute used.
2–3 hr: More stable blood sugar levels, avoiding the sharp spikes associated with high-carb meals.

“Many in the low-carb diabetes community find that substituting high-carb staples with nutrient-dense, lower-carb alternatives not only helps manage blood sugar but also enhances overall satiety and energy levels throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a high-fiber, high-protein side dish to slow glucose absorption.

🤔 FAQs about Rice appam

Can I eat traditional rice appam if I manage portion size?

While portion control can help, substituting with a lower-carb option provides a more effective strategy for managing blood sugar levels consistently.

Are there any quick low-carb snacks similar to appam?

Yes, consider low-carb pancakes made from almond or coconut flour, which can be prepared similarly and offer better blood sugar control.

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

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.