A popular comfort food in most Indian homes, dal rice or dal chawal is a huge favorite. However, white rice is a simple carbohydrate and has a high glycemic index (GI) of 70. When eaten alone, it causes a glucose spike. But there are ways to enjoy dal chawal without getting those unwanted glucose spikes.
Strategies to manage glucose spikes when eating dal rice
• Try using a low GI option instead of white rice such as black rice or a low-carb option like cauliflower rice.
• You can reduce your carbohydrate consumption by reducing the portion of rice.
• Add a salad before having the dal rice and also pair it with a cooked protein source such as paneer or chicken.
• Adding some fat like a teaspoon of ghee to your dal rice can help to alter the glycemic index of your meal and reduce glucose spikes.
The lentils in the dal rice are fiber-rich and have a lower starch content compared to rice. Fibers help to slow down digestion and delay the release of carbs into the bloodstream. Using a low-GI rice such as cauliflower rice along with lentils can help regulate glucose levels.
