Per Serving — Diabetes Nutrition Facts

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

Uthappaa

CARBS

High

PROTEINS

Moderate

FATS

Low

Uthappam is a South Indian pancake made from fermented rice and lentil batter, typically topped with vegetables. It is not advisable for a low-carb diabetes diet due to its high carbohydrate content.

Quantity: 1 medium-sized (100g)

Glycemic Index: High

Glycemic Load: High

Fiber: Moderate

Key Nutrients: Fiber from vegetable toppings

Health Impact: Uthappam has a high carbohydrate content that can cause significant blood sugar spikes and requires careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the delayed glucose response from the high carb content.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein, helps in slow digestion and stabilizes blood sugar levels.
Avocado salad – Rich in healthy fats and fiber, aids in maintaining a lower glycemic index.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps in minimizing blood glucose spikes.
Fish curry (made with coconut milk) – Offers omega-3 fatty acids and is low in carbs, supporting heart health and blood sugar control.

🥄 Smart Substitutes

Almond flour uttapam – Lower in carbs and higher in fiber, helps in managing blood sugar levels better.
Coconut flour uttapam – Significantly lower in carbs and provides a mild, sweet flavor enhancing the dish while keeping blood sugar stable.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower, preventing a sharp spike.
30–60 min: Gradual increase in blood sugar, much slower than traditional high-carb meals.
2–3 hr: Blood sugar begins to stabilize due to the high fiber content in the substitutes, aiding in prolonged satiety and better overall glucose control.

“Many in the low-carb community find that replacing traditional high-carb bases with nut or coconut flours not only satisfies the palate but also significantly eases the management of blood glucose levels.”
— BCDF community member

🧠 Lowering Impact Tip

Top with high-fiber vegetables and pair with a protein-rich side dish to slow glucose absorption.

🤔 FAQs about Uthappaa

Can I eat traditional uttapam if I am managing diabetes?

It's advisable to opt for low-carb versions as traditional uttapam is high in carbs which can lead to blood sugar spikes.

How often can I include almond flour uttapam in my diet?

Almond flour uttapam can be a regular part of your diet, considering its low carb content and beneficial effects on blood sugar control.

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