Appam is a South Indian pancake made from rice, coconut milk, salt, and sugar. Appam can significantly impact blood sugar levels due to rice’s high glycemic index (GI) and the presence of refined sugar in the recipe.
Optimising appam for blood glucose stability
• Pair the appam with a source of protein, such as chicken stew. A high-protein diet improves overall glucose management and decreases postprandial blood glucose.
• Aim to have 1-2 appams per serving, as eating large portions of appam can cause a rapid spike in blood sugar levels due to the high GI of rice.
High-GI foods like white rice are broken down and absorbed quickly, causing a rapid spike in blood sugar levels, leading to hyperglycemia events. Besides the high GI of rice, refined sugar in the appam batter can further increase the glucose spike. Added sugars are refined carbohydrates that the body readily absorbs into the bloodstream, further spiking the blood sugar level. It is also worth noting that different types of appam may have different impacts on blood sugar levels, depending on the ingredients and method of preparation.
