Adai is a popular South Indian dish that is made from a combination of lentil and rice flour. Although dals provide a good amount of protein, they have more carbohydrates. Cooking reduces the fibre content of the lentils, leaving mostly carbs. Additionally, the inclusion of rice flour makes Adai a high-carb meal. Consuming Adai in moderation may positively impact blood sugar levels, but overconsumption may cause a rapid increase in blood glucose levels, leading to hyperglycaemia.
Optimising Adai for blood glucose Control
• Try including a high-protein source with the meal, like paneer-stuffed Adai dosa or paneer bhurji with Adai dosa.
• Try having a serving of Greek yoghurt with the meal.
• Consider adding fibre-rich vegetables and cheese to the Adai batter to further slow digestion and reduce overall glycaemic impact.
• Pair Adai with fibre-rich foods like leafy greens or cruciferous vegetables to balance the meal.
Adai is a carbohydrate-rich meal. Carbohydrates are broken down into glucose during digestion, which can increase blood sugar levels. However, including protein, healthy fats and fibre can slow down digestion and reduce the overall glycemic impact of the meal. Therefore, understanding the association between Adai and glucose metabolism is essential for managing blood sugar levels and promoting overall health.
