can diabetic eat idli - #41812
I am really confused about what I should be eating, especially since I got diagnosed with diabetes last year. Wasn't that fun, huh? Anyway, I’ve been trying to keep my sugar levels down, and I've heard people say different things about what foods are okay. I’ve been a fan of South Indian food for ages, and I can't help but miss those delicious idlis. Problem is, I keep wondering, can diabetic eat idli? Like, are they actually okay to eat without spiking my blood sugar levels? I've read some places say that idli is a good option since it’s steamed and made from fermented rice and lentils. But then I hear other people saying it has carbs, and carbs are bad for me now. My blood sugars have been a bit all over the place; some days, it’s fine, other days, not so much. I tried to make idlis once at home, but tasted kinda flat. Maybe I need to practice or something. Seriously tho, can diabetic eat idli? Or should I just stick to salads forever? I mean, I can’t live my whole life without enjoying some idlis with coconut chutney, right? What do you think? Any advice would be appreciated!
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Doctors' responses
Idli can certainly be part of a diabetic-friendly diet, but there are some points you might want to consider to keep your blood sugar level in check. Idlis, made from fermented rice and urad dal, are nutritious and steamed, which makes them healthier compared to fried foods. Fermented foods are generally easier for digestion, and can support gut health too, which aligns well with Ayurvedic principles.
However, you pointed out, idlis do contain carbohydrates, which can impact blood sugar. To minimize spikes, you could try a few adjustments when preparing or consuming them. First, consider using a higher proportion of lentils compared to rice in your idli batter. The protein and fiber in lentils help slow digestion and can moderate blood sugar elevations. Also, try mixing in other grains like rawa or millet in the batter for a balanced nutritional profile. Remember, portion control is crucial so aim for moderate servings.
Eating idlis along with a side like coconut chutney—which has healthy fats—that can further help stabilize blood sugar levels. Moreover, consuming idlis as part of a meal that includes fiber-rich foods like vegetables or a small salad can help manage post-meal glucose levels.
The timing of meals also matters; consuming idlis in the morning when your body’s insulin sensitivity is naturally better can be beneficial. Meanwhile, regular exercise and staying hydrated are significant lifestyle factors that contribute positively to controlled diabetes.
It’s essential to listen to your body - keeping a food diary can be a helpful way to track how different foods affect your blood glucose levels. If your blood sugar levels fluctuate unpredictably, consulting with a healthcare provider or nutritionist for personalized guidance would be a wise step.

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