Uttapam is a delectable South Indian recipe made from rice and urad dal batter, which is fermented. Rice has a high glycemic index, and as rice is a major ingredient of uttapam, it results in blood sugar spikes after consumption. Studies show that when rice is combined with lentils, it results in a lower elevation of blood sugar.
Tips to Prepare Wholesome Uttapam Without Spiking Blood Sugar
• Consider pairing carbohydrates in rice with other macronutrients such as fat, protein, and fibre.
• Try reducing the portion of carbohydrates in uttapam batter. Alternatively, you can use brown rice.
• Consider replacing simple carbohydrates with complex carbohydrates like ragi and oats.
• Try these classic yet healthy combinations with uttapam: Uttapam with paneer topping along with coconut chutney; egg uttapam with tomato chutney; cheese uttapam with podi; 1 bowl tofu bhurji with tomato uttapam. These combinations will help implement the ideal food flow to your meals– fibre>protein>complex carbs.
The high glycemic index of rice in uttapam can cause blood sugar spikes. Uttapam, when served with coconut chutney or tomato chutney, which are low in carbohydrates and calories, balances it perfectly. Adding a side of protein like boiled eggs, tofu, or paneer can make it a complete meal and help maintain blood sugar levels.
