Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/sukha-bhel

Sukha bhel

CARBS

High

PROTEINS

Moderate

FATS

Low

Sukha bhel, consisting mainly of puffed rice and savory mixtures, is not advisable for individuals managing diabetes due to its high carbohydrate content and potential to spike blood glucose levels.

Quantity: 100 grams

Glycemic Index: High

Glycemic Load: High

Fiber: Low

Key Nutrients: Fiber, Iron

Health Impact: Sukha bhel can lead to significant blood sugar spikes due to its high glycemic index and load, necessitating careful management of portion size and meal timing for individuals with diabetes.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein addition that helps in satiety and blood sugar control.
Avocado salad – Rich in healthy fats and fiber, aiding in slower digestion and glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Adds lean protein to the meal, supporting muscle health and glucose management.
Baked salmon – High in omega-3 fatty acids, which can improve insulin sensitivity.

🥄 Smart Substitutes

Cauliflower rice – Offers a low-carb alternative to puffed rice, reducing blood sugar spikes.
Chopped nuts – Provides healthy fats and protein, helping to stabilize blood glucose levels.
Seeds (like sunflower or pumpkin seeds) – Adds crunch and nutrients without significant carbs.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar due to reduced carb content and increased fiber.
2–3 hr: Continued stable blood glucose levels, avoiding the typical high-carb crash.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Replace puffed rice with a lower-carb base such as nuts or seeds, and increase the proportion of protein-rich ingredients like chickpeas or lentils.

🤔 FAQs about Sukha bhel

Can I eat traditional bhel if I am watching my carbs?

Traditional bhel is high in carbs; opt for a modified version with low-carb substitutes like cauliflower rice and nuts.

How often can I include sukha bhel in my diet?

With low-carb modifications, you can enjoy it more frequently as part of a balanced diet.

What are the best times to consume sukha bhel?

Eating it during the day when you are more active can help in better utilization of the nutrients without spiking your blood sugar.

Have a question about Sukha bhel or any other topic related to diabetes?

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