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

Sambar rice

CARBS

45 grams

PROTEINS

8 grams

FATS

10 grams

Sambar rice is a high-carbohydrate meal that combines rice with a lentil-based vegetable stew. It is not advisable for a low-carb diabetes management approach due to its high carb content.

Quantity: 250 grams

Glycemic Index: High

Glycemic Load: High

Fiber: 5 grams

Key Nutrients: Fiber, vitamins from vegetables, protein from lentils

Health Impact: The high carbohydrate content can lead to significant blood sugar spikes and requires careful insulin management. The digestion time is moderate, but the insulin response may be substantial due to the rice.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the delayed digestion of the lentils mixed with the quick response from the rice.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
Stir-Fried Vegetables – Adds fiber and nutrients with minimal impact on blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides a high-quality protein source that helps moderate blood sugar levels after a meal.
Fish Tikka – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Offers a similar texture to rice with significantly fewer carbs, helping to maintain stable blood glucose levels.
Shirataki Rice – Made from konjac root, it is virtually carb-free and can help prevent blood sugar spikes.
Broccoli Rice – Provides essential nutrients and fiber with a low glycemic impact compared to traditional rice.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the food.
30–60 min: Blood sugar levels may start to rise depending on the original carb content of the meal.
2–3 hr: Blood sugar levels may peak if traditional sambar rice was consumed, potentially requiring management through medication or physical activity.

“Many in the low-carb diabetes 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 sambar to rice.

🤔 FAQs about Sambar rice

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

It's best to substitute the rice with a lower-carb alternative like cauliflower rice to enjoy sambar without the high carb content.

How can I prevent a blood sugar spike after eating a meal?

Incorporate more fiber and protein into your meals, and consider engaging in light physical activity post-meal to help manage blood sugar levels.

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