Per Serving — Diabetes Nutrition Facts

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

Vada

CARBS

20g

PROTEINS

FATS

10g

Vada is a deep-fried snack made from lentils, which is high in fats and moderate in carbohydrates, making it less advisable for individuals managing diabetes due to potential blood sugar spikes.

Quantity: 1 medium size (50g)

Glycemic Index: Medium

Glycemic Load: 10

Fiber: 2g

Key Nutrients: Fats, Proteins

Health Impact: Vada can cause moderate blood sugar spikes due to its carbohydrate content and the quick digestion of fried foods, potentially leading to an undesirable insulin response.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Greek Salad – Provides a high-fiber, low-carb addition that complements the meal without adding significant carbs.
Sauteed Spinach with Garlic – Adds volume and essential nutrients with minimal carbohydrates.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Adds lean protein to the meal, aiding in satiety and blood sugar control.
Pan-Seared Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Almond Flour Savory Pancakes – Lower in carbs and higher in protein and healthy fats, helping to manage blood sugar levels.
Cauliflower Fritters – Significantly lower in carbohydrates and provide a good source of fiber.
Zucchini and Cheese Fritters – Lower in carbs and provide nutrients like vitamin C and potassium without spiking glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower, causing less immediate rise in blood sugar.
30–60 min: Gradual increase in blood sugar, if any, due to high fiber and protein content in substitutes.
2–3 hr: Blood sugar levels begin to stabilize due to the low glycemic impact of the meal.

“Many in the low-carb diabetes community find that incorporating more whole, unprocessed foods and reducing intake of traditional fried and flour-based snacks like vada significantly helps in managing day-to-day blood sugar levels.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a side of high-fiber vegetables or a protein-rich food to slow glucose absorption.

🤔 FAQs about Vada

Can I eat traditional vada if I am managing diabetes?

It's best to opt for low-carb alternatives as traditional vada is high in carbs and can cause blood sugar spikes.

What are some quick low-carb snacks?

Nuts, cheese slices, and low-carb veggie sticks with guacamole are great for on-the-go snacking without the sugar spike.

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

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