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https://www.bluecircle.foundation/food/white-dhokla
White dhokla
CARBS
18g
PROTEINS
2g
FATS
1g
White dhokla, primarily made from rice and urad dal, is high in carbohydrates and not advisable for a low-carb diabetes diet.
Quantity: 100g
Glycemic Index: High
Glycemic Load: 9
Fiber: 1g
Key Nutrients: Minimal
Health Impact: Can cause significant blood sugar spikes due to high carbohydrate content and rapid digestion.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consumed.
🍽️ Best Paired With (Veg)
- Paneer stir-fry – High in protein and healthy fats, helping to further moderate blood sugar levels.
- Avocado salad – Rich in monounsaturated fats and fiber, which can help slow digestion and stabilize blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides a high-protein accompaniment that helps in reducing overall glycemic load of the meal.
- Fish tikka – Omega-3 fatty acids in fish can improve insulin sensitivity and reduce inflammation.
🥄 Smart Substitutes
- Almond flour dhokla – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels.
- Coconut flour dhokla – Provides a reduction in carbohydrate content and adds dietary fiber, aiding in slower glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest more slowly.
- 30–60 min: Gradual increase in blood sugar, depending on individual insulin sensitivity and meal composition.
- 2–3 hr: More stable blood sugar levels, avoiding the sharp spikes associated with high-carb meals.
“Many in the low-carb diabetes community find that substituting traditional high-carb foods with lower-carb alternatives not only helps in managing post-meal blood sugar spikes but also aids in overall diabetes control and weight management.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with high-fiber vegetables or a protein source to slow glucose absorption.
🤔 FAQs about White dhokla
Can I eat white dhokla if I am on a strict low-carb diet?
It's advisable to opt for low-carb substitutes like almond flour or coconut flour dhokla, as traditional white dhokla is made from rice and is higher in carbs.
How does almond flour dhokla impact blood sugar compared to traditional dhokla?
Almond flour dhokla has a lower glycemic index and contains more healthy fats, which can help minimize blood sugar spikes compared to traditional high-carb dhokla.
