Per Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/rogan-josh

Rogan josh

CARBS

PROTEINS

25g

FATS

20g

Rogan josh is a meat-based curry with moderate fats and proteins, and low carbohydrates, making it suitable for a low-carb diabetes diet.

Quantity: 200g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 1g

Key Nutrients: Protein, Fat

Health Impact: The low carbohydrate content and high protein and fat content in rogan josh help in managing blood sugar levels by promoting a slower, more stable insulin response and digestion time.

💉 Suggested Bolus

If using insulin, consider a smaller bolus due to the low carb content and adjust based on personal response.

🍽️ Best Paired With (Veg)

Grilled Zucchini – Adds fiber and nutrients without significant carbohydrates, aiding in fullness and digestion.
Spinach Salad – Provides a high-fiber, nutrient-rich side that complements the main dish without adding excess carbs.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Skewers – Increases protein intake, which can help manage hunger and stabilize blood sugar levels.
Lamb Kebabs – Adds extra protein and fats for satiety and minimal impact on blood sugar levels.

🥄 Smart Substitutes

Cauliflower Rice – Offers a low-carb alternative to traditional rice, helping to reduce the overall carbohydrate content of the meal.
Low-Carb Naan – Made with almond or coconut flour, provides a bread-like experience without the high carb impact.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the dish primarily contains protein and fats.
30–60 min: Slight increase in blood sugar due to any carbs present in the sauce ingredients.
2–3 hr: Blood sugar levels should remain relatively stable, thanks to the high protein and fat content which slows down carbohydrate absorption.

“Many in the low-carb diabetes community find that focusing on protein and healthy fats in meals, while minimizing starchy and sugary sides, helps maintain better glucose control throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a side of non-starchy vegetables instead of rice or bread.

🤔 FAQs about Rogan josh

Can I eat rogan josh on a low-carb diet?

Yes, rogan josh can be suitable for a low-carb diet, especially if served with low-carb sides like cauliflower rice or a vegetable salad.

What should I avoid with rogan josh to keep it low-carb?

Avoid traditional sides like white rice or high-carb breads. Opt for low-carb alternatives such as cauliflower rice or low-carb naan.

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