Sambar, a popular Indian dish made with lentils and vegetables, is a high-carbohydrate meal with low protein content, and cooking reduces its fibre content. Paired with rice, it can cause glucose levels to rise, making it a concern for people with prediabetes, diabetes, or those looking to maintain healthy glucose metabolism. Pairing with additional protein sources such as beans + yoghurt or pulses + tofu can help balance the amino acid content in vegetarian meals.
To optimise sambar for healthy glucose metabolism, consider the following
• Add another rich source of protein to the meal, such as paneer (cottage cheese) or tofu, to balance out the carbohydrate content.
• Reduce the portion of rice to decrease the overall carbohydrate intake.
• Follow the food flow – fibre > protein > complex carbs – when planning meals to ensure a balanced and nutritious diet.
Additionally, it’s important to consider the quality of ingredients used in sambar. Using fresh, whole, and unprocessed ingredients can enhance the dish’s nutritional value. For example, whole lentils instead of lentil flour or freshly ground spices instead of pre-packaged spice mixes can help reduce the dish’s overall sodium and preservative content.
