Standard Serving — Diabetes Nutrition Facts

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

Rice dal

CARBS

High

PROTEINS

Moderate

FATS

Low

Rice dal is a high-carbohydrate meal that is not advisable for individuals managing diabetes through a low-carb diet.

Quantity: 1 cup (approximately 150 grams)

Glycemic Index: High

Glycemic Load: High

Fiber: Moderate

Key Nutrients: Fiber, protein, B vitamins

Health Impact: Rice dal can lead to significant blood sugar spikes due to its high carbohydrate content, requiring careful insulin management and potentially prolonging digestion time.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the delayed glucose response from the lentils.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps in slow digestion and stabilizes blood sugar levels.
Stir-fried Vegetables – High fiber content aids in slow absorption of any carbs present and provides essential nutrients.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein helps in maintaining muscle mass and stabilizes blood sugar levels.
Baked Fish – Rich in omega-3 fatty acids and protein, supports overall health and blood sugar control.

🥄 Smart Substitutes

Cauliflower Rice – Significantly lower in carbs, helps in managing blood sugar levels effectively.
Shirataki Rice – Very low in carbohydrates and calories, aiding in better glucose control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar due to reduced carb intake.
2–3 hr: Continued stable blood sugar, preventing late postprandial spikes.

“Many in the low-carb community find that replacing high-carb staples with vegetable-based alternatives not only helps in managing blood sugar 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 lentils.

🤔 FAQs about Rice dal

Can I eat rice dal if I am on a low-carb diet?

It's better to opt for substitutes like cauliflower rice with dal, as traditional rice is high in carbs and can spike blood sugar levels.

What are the best times to consume a low-carb meal?

Eating low-carb meals during regular meal times helps maintain a steady blood sugar level throughout the day.

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