Kadhi is a yoghurt-based curry dish that is commonly consumed with steamed rice in India. It can have varying impacts on blood sugar levels. The gram flour and yoghurt in kadhi contain protein, fibre and fat, which can slow down the digestion and absorption of carbohydrates from rice, leading to a slower rise in blood sugar levels. However, rice contains simple carbohydrates and has a high Glycaemic Index (GI) resulting in increased blood sugar.
Optimising kadhi and steamed rice to stabilise blood glucose levels
• Consider using low-GI black rice or cauli rice instead of white rice.
• Monitoring and controlling the portion size of rice is an important aspect of maintaining a healthy diet.
• Add an alternative carbohydrate source rich in fibre, such as a salad, to satiate you in place of rice, which may have a fair amount of starch.
• Try adding healthy fat sources such as 1 tsp ghee to lower the meal’s GI, which in turn will stabilise glucose response in the body.
Consuming a balanced diet that includes foods like yoghurt and high-fibre ingredients such as gram flour may support healthy glucose metabolism and overall health. However, it is important to note that portion control and moderation are key factors in maintaining a healthy diet and managing glucose levels.
