Per Serving — Diabetes Nutrition Facts

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

Utappam

CARBS

28g

PROTEINS

FATS

10g

Utappam is a South Indian pancake made from rice and urad dal batter, which is high in carbohydrates and not advisable for a low-carb diabetes diet.

Quantity: 1 medium size (100g)

Glycemic Index: High

Glycemic Load: 20

Fiber: 2g

Key Nutrients: Fiber, Vitamins from added vegetables

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the delayed digestion of fats and proteins.

🍽️ Best Paired With (Veg)

Paneer Stir Fry – High in protein and healthy fats, helping to balance the meal's macronutrient profile and reduce overall glycemic load.
Avocado Salad – Rich in monounsaturated fats and fiber, which can help slow digestion and prevent blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – Provides a high-protein, low-carb option that complements the meal without adding extra carbs.
Egg Omelette with Spinach – Adds protein and nutrients while keeping the carbohydrate count low, aiding in better blood sugar control.

🥄 Smart Substitutes

Almond Flour Dosa – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels more effectively.
Coconut Flour Uttapam – 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 body begins to digest the food.
30–60 min: Moderate rise in blood sugar, depending on the ingredients and portion size of the utappam.
2–3 hr: Blood sugar begins to stabilize as the high fiber content from the substitutes helps in slow release of sugars.

“Many in the low-carb diabetes community find that substituting traditional high-carb foods with lower-carb alternatives not only helps in managing blood sugar levels but also enhances overall dietary satisfaction without feeling deprived.”
— BCDF community member

🧠 Lowering Impact Tip

Replace rice in the batter with low-carb alternatives like almond flour or coconut flour.

🤔 FAQs about Utappam

Can utappam be part of a low-carb diet?

Traditional utappam is higher in carbs; however, using substitutes like almond or coconut flour can make it suitable for a low-carb diet.

How does fiber affect blood sugar when eating utappam?

Fiber in the meal slows down the digestion of carbohydrates, leading to a more gradual rise in blood sugar levels.

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