Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/torai

torai

CARBS

3.4 g

PROTEINS

1.1 g

FATS

0.2 g

Torai, also known as ridge gourd, is suitable for a low-carb diabetes diet as it has a low carbohydrate content.

Quantity: 100 g

Glycemic Index: Low

Glycemic Load: 1

Fiber: 2.5 g

Key Nutrients: Vitamin C, dietary fiber

Health Impact: Due to its low carbohydrate content and high fiber, torai has a minimal impact on blood sugar levels and a slow digestion time, which helps in steady insulin response.

💉 Suggested Bolus

Consider a smaller insulin bolus due to the low glycemic load, and monitor blood glucose post-meal to adjust as necessary.

🍽️ Best Paired With (Veg)

Paneer – High in protein and low in carbs, helping to balance the meal and reduce blood sugar spikes.
Spinach – Provides additional fiber and nutrients with minimal impact on blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps in managing blood sugar levels effectively.
Fish – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Cauliflower – Lower in carbs and can be used in a variety of dishes to reduce overall carbohydrate content.
Broccoli – Rich in fiber and antioxidants, helping to manage blood sugar levels more effectively.
Zucchini – Low in carbohydrates and versatile for use in recipes as a substitute for higher carb vegetables.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar as torai is low in carbohydrates.
30–60 min: Stable blood sugar levels due to the high fiber content which slows glucose absorption.
2–3 hr: Continued stable blood sugar; the fiber in torai helps in prolonged satiety and minimal blood sugar fluctuations.

“Many in the low-carb diabetes community find that incorporating fibrous vegetables like torai into meals helps in managing post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Pairing torai with a source of healthy fats or proteins can help further minimize blood sugar spikes.

🤔 FAQs about torai

How does torai affect blood sugar levels?

Torai is low in carbohydrates and high in fiber, which helps in minimizing blood sugar spikes and provides a stable energy release.

Can torai be included in a keto diet?

Yes, torai is suitable for a ketogenic diet due to its low carbohydrate content and can be a nutritious part of meals.

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