Typical 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/venn-pongal

Venn Pongal

CARBS

High

PROTEINS

Moderate

FATS

Low

Venn Pongal is a South Indian dish primarily made from rice and moong dal, which is not advisable from a low-carb diabetes standpoint due to its high carbohydrate content.

Quantity: 100 grams

Glycemic Index: High

Glycemic Load: High

Fiber: Low

Key Nutrients: Moong dal provides protein and fiber.

Health Impact: The 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 if using insulin, to manage the rapid glucose rise.

🍽️ Best Paired With (Veg)

Spinach and Mushroom Stir-Fry – Adds fiber and essential nutrients with minimal carbs, aiding in overall glycemic control.
Grilled Zucchini and Bell Peppers – Provides a high-fiber, low-carb addition that complements the meal without adding significant calories or sugars.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – Protein from chicken helps moderate blood sugar levels and adds satiety without carbs.
Pan-Seared Salmon with Asparagus – Omega-3 fatty acids in salmon improve cardiovascular health, crucial for diabetes management, while keeping the meal low-carb.

🥄 Smart Substitutes

Cauliflower Rice Pongal – Significantly reduces carb content and has a lower glycemic index, helping to manage blood sugar levels more effectively.
Almond Flour Pongal – Provides a higher protein and healthy fat content, which can help in slowing down glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower, causing less immediate spike in blood sugar.
30–60 min: Gradual increase in blood sugar levels if traditional ingredients are used; significantly less if low-carb substitutes are used.
2–3 hr: Blood sugar levels begin to stabilize, especially with low-carb substitutes, preventing the typical high followed by a rapid drop.

“Many in the low-carb diabetic community find that replacing high-carb grains with vegetable-based alternatives not only helps in managing post-meal blood sugar spikes but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Replace rice with a low-carb alternative like cauliflower rice to significantly reduce the carbohydrate content.

🤔 FAQs about Venn Pongal

Can I eat traditional Venn Pongal if I am managing my diabetes with a low-carb diet?

Traditional Venn Pongal is high in carbs; consider using substitutes like cauliflower rice or almond flour to lower the carb content.

How can I make Venn Pongal more diabetic-friendly?

Replace rice with cauliflower rice or use almond flour instead of traditional grains, and increase the proportion of moong dal for a higher protein content.

Have a question about Venn Pongal 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.