Kadhi features crispy onion fritters in a spiced, savoury, and tangy yoghurt-based sauce. While there are many variations of this award-winning dish, almost all of them include the use of gram flour, which contains more carbohydrates than protein.
Pair that with white rice, and you’ve got yourself a high carbohydrate load on your plate — one that could elevate your blood sugar levels.
Optimising Your Plate of Kadhi & Rice
• Consider giving the meal a boost of fibre with veggies; it will slow down digestion, lower the risk of a spike, and curb hunger pangs.
• Try to add a source of protein to the mix for a healthy, well-balanced meal.
• Try to follow the food flow as much as possible. Eat fibre, then follow it up with protein and complex carbs.
• Try black or cauliflower rice instead of white rice for better glucose control. Also, practice portion control with rice.
• Add 1 tsp of ghee to Kadhi to change the GI of the meal and stabilize glucose response.
Kadhi has a low glycemic index, meaning it could help manage blood sugar levels better. Before you incorporate it into your diet, however, it would be wise to remember that it’s often served with carb-heavy white rice, and its high consumption puts you at risk of glucose impairment. Hence, it’s best to enjoy it optimized with the above suggestions.
