The main ingredient in the vegetable biryani is rice. Rice has a high glycemic index. It is rich in carbohydrates. This may increase blood sugar levels. Vegetables contain fibre and vitamins. This may improve the glycemic load of biryani. It has many healthy spices like Corriander, cinnamon, ginger, cumin, etc which are good for glucose control. However, it may still not be a perfect meal for your blood sugar levels.
Optimising vegetable biryani for a balanced meal
• Try adding proteins like paneer, tofu, and soya nuggets. Protein slows down the breakup of carbohydrates. This can limit the sudden increase in sugar levels.
• Consider adding a green salad with nuts, seeds, and olive oil. Use apple cider vinegar in the salad. Fibre, fats, and vinegar will slow the breakdown of carbohydrates. Therefore, less chance of a glucose spike.
• Consider using Basmati rice or brown rice. They have a low GI. Therefore they cause fewer glucose spikes.
Biryani contains saturated fats. These can be harmful to health. Replacing these with healthy fats can improve biryani’s glycemic load. Use complex carbohydrates, proteins, and healthy oils in your biryani. This will make it healthier. Using portion size control is helpful. This decreases the number of carbs and you can enjoy it guilt-free.
