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https://www.bluecircle.foundation/food/sorghum-idli
Sorghum idli
CARBS
20g
PROTEINS
4g
FATS
1g
Sorghum idli is a lower-carb alternative to traditional rice-based idli, suitable for managing blood sugar levels in diabetes.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: 10
Fiber: 3g
Key Nutrients: Magnesium, Iron, B vitamins
Health Impact: Sorghum idli has a lower glycemic index and slower digestion rate, reducing rapid insulin spikes.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using insulin, to manage the slower digestion of sorghum.
🍽️ Best Paired With (Veg)
- Paneer stir-fry – Adds protein to the meal without significant carbs, supporting muscle health and satiety.
- Avocado salad – Rich in healthy fats and fiber, helping to slow digestion and minimize blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides a high-quality protein source that helps to stabilize blood sugar levels.
- Fish curry (made with coconut milk) – Offers omega-3 fatty acids and is low in carbs, promoting heart health and glycemic control.
🥄 Smart Substitutes
- Almond flour idli – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels.
- Coconut flour idli – Provides a reduction in carbohydrate content and a boost in fiber, aiding in slower glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the digestion of fats and proteins is slower compared to high-carb foods.
- 30–60 min: Gradual increase in blood sugar, depending on individual insulin sensitivity and the overall carbohydrate content of the meal.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the lower carb content and increased fiber, assuming proper portion control and no high-carb sides.
“Many in the low-carb diabetes community find that integrating high-fiber, low-carb alternatives like almond or coconut flour in traditional recipes helps maintain cultural food practices while managing blood sugar effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Sorghum idli
Can I eat sorghum idli if I am on a strict low-carb diet?
Sorghum idli can be higher in carbs than other alternatives. Opt for almond or coconut flour idlis for a lower carb option.
How can I make low-carb idlis more flavorful?
Incorporate herbs and spices such as turmeric, ginger, and cilantro, which add flavor without adding significant carbs.
Have a question about Sorghum idli or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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