Per Serving — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

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

Uttappam

CARBS

45g

PROTEINS

FATS

10g

Uttappam is a South Indian pancake made from fermented rice and urad dal batter, typically topped with vegetables. It is not advisable from a low-carb diabetes standpoint due to its high carbohydrate content.

Quantity: 1 medium (150g)

Glycemic Index: High

Glycemic Load: 20

Fiber: 3g

Key Nutrients: Fiber, Vitamin C (from toppings like tomatoes and onions)

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful insulin management. The fermentation process may slightly improve digestibility but does not mitigate the high glycemic impact.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before mealtime to match the rapid glucose rise.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, helping to further stabilize blood sugar levels.
Avocado salad – Rich in monounsaturated fats and fiber, aiding in slow digestion and sustained energy.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-protein accompaniment that helps moderate blood glucose levels.
Fish curry made with coconut milk – Offers healthy fats and protein, supporting blood sugar control without adding excessive carbs.

🥄 Smart Substitutes

Almond flour uttappam – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels.
Coconut flour uttappam – Provides a reduction in carbohydrate content and adds dietary fiber, aiding in slower glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of fats and proteins is slower than high-carb foods.
30–60 min: Gradual increase in blood sugar, depending on the amount and type of low-carb flour used.
2–3 hr: More stable blood sugar levels, avoiding the sharp spikes associated with traditional high-carb meals.

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

🧠 Lowering Impact Tip

Replace rice in the batter with almond or coconut flour and increase the proportion of eggs to enhance protein content.

🤔 FAQs about Uttappam

Can uttappam be part of a low-carb diet?

Traditional uttappam, made from rice and lentil batter, is high in carbs. Opt for versions made with almond or coconut flour for a low-carb alternative.

How does fiber affect blood sugar when eating low-carb?

Fiber slows down the digestion of carbohydrates and sugar absorption, which helps in maintaining more stable blood sugar levels.

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

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.