Two Medium-Sized Idlis — Diabetes Nutrition Facts

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

Rice Idli

CARBS

45g

PROTEINS

FATS

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

Quantity: 100g

Glycemic Index: 80

Glycemic Load: 28

Fiber: 1g

Key Nutrients: Manganese, Vitamin B1, Selenium

Health Impact: High carbohydrate content and high glycemic index can lead to significant blood sugar spikes and require careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the rapid glucose rise.

🍽️ Best Paired With (Veg)

Paneer Stir-Fry – Adds protein to the meal, helping to moderate blood sugar spikes.
Mixed Vegetable Salad with Olive Oil – High in fiber and healthy fats, which can help slow the absorption of glucose.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – Provides a high-protein addition that helps stabilize blood glucose levels.
Fish Tikka – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.

🥄 Smart Substitutes

Cauliflower Idli – Significantly lower in carbs, helps maintain steadier blood glucose levels.
Almond Flour Idli – Higher in protein and healthy fats, lower in carbs than traditional rice idli.
Coconut Flour Idli – Low in carbs and high in fiber, aiding in slower glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Little to no significant change in blood sugar levels.
30–60 min: Moderate increase in blood sugar, depending on the amount and type of idli consumed.
2–3 hr: Gradual return to baseline or slightly elevated blood sugar levels, contingent on individual metabolic response and any additional foods consumed.

“Many in the low-carb diabetes community find that replacing high-carb staples with lower-carb alternatives not only helps in managing day-to-day blood sugar levels but also contributes to a more stable and predictable glucose management in the long term.”
— BCDF community member

🧠 Lowering Impact Tip

Pair with high-fiber vegetables and healthy fats, or substitute with a lower-carb alternative like coconut flour or almond flour idlis.

🤔 FAQs about Rice Idli

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

Rice idli is high in carbohydrates. Consider substituting with a lower-carb alternative like cauliflower or almond flour idli.

How can I make traditional Indian meals more diabetes-friendly?

Focus on increasing the protein and fiber content by adding more vegetables and lean proteins, and substituting high-carb grains with lower-carb alternatives.

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

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