Typical Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/sabudana-khichadi

sabudana khichadi

CARBS

40g

PROTEINS

FATS

Sabudana khichadi is high in carbohydrates and low in fiber, making it less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100g

Glycemic Index: 85

Glycemic Load: 34

Fiber: 1g

Key Nutrients: Carbohydrates, small amounts of protein, fats

Health Impact: High glycemic index and load can lead to rapid increases in blood sugar levels, requiring careful management of insulin response and potentially longer digestion time.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled Tofu – Provides a high-protein addition that can help balance the meal without adding carbs.
Avocado Salad – Rich in healthy fats and fiber, supporting blood sugar control and satiety.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein helps to stabilize blood sugar levels and adds satiety to meals.
Baked Salmon – High in omega-3 fatty acids and protein, beneficial for overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Offers a low-carb alternative that helps in managing blood sugar levels effectively.
Shirataki Rice – Very low in carbohydrates and calories, helping to prevent glucose spikes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar due to reduced carbohydrate intake.
2–3 hr: Continued stable blood glucose levels, avoiding the typical spikes seen with high-carb meals.

“Many in the low-carb community find that replacing high-carb staples with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce portion size and pair with high-fiber vegetables or a protein source to slow glucose absorption.

🤔 FAQs about sabudana khichadi

Can sabudana khichadi be part of a low-carb diet?

Traditional sabudana khichadi is high in carbs. Opt for low-carb substitutes like cauliflower rice to make it suitable for a low-carb diet.

How does a low-carb diet benefit those with diabetes?

A low-carb diet can help in significantly reducing blood sugar spikes and managing overall glucose levels, which is crucial for diabetes management.

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