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.
FAQs
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.
What is the one vegetable that lowers blood sugar? ›
Plus, eating broccoli and other fiber-rich foods promotes fullness and regularity. The American Diabetes Association recommends people with prediabetes and diabetes follow the Diabetes Plate Method by filling up half your plate with nonstarchy vegetables—broccoli being one of them.
What is the glycemic index of biryani? ›
In this study, Biryani, Machbous and Arseyah (mixed rice dishes (rice with chicken or fish)) were found to have low (52), medium (60) and high (72) GI values. The high protein content in Biryani (11·55 g/100 g) along with added vegetables (onion, garlic and pepper) could explain its low GI.
Do cooked vegetables raise blood sugar? ›
Starchy vegetables are rich in carbohydrates, which can raise a person's blood sugar levels. The American Diabetes Association (ADA) recommends eating at least 3–5 servings of vegetables each day. The ADA defines a serving as 1/2 cup of cooked vegetables or 1 cup of uncooked vegetables.
How healthy is vegetable biryani? ›
By eating vegetable biryani, you can drive up your intake of vitamins and minerals. It takes a little time to cook it. Vegetables in biryani such as asparagus, carrots, and cauliflower are packed with nutrients and micronutrients. These are an excellent source of vitamins A, C, B, E, and K.
Which Indian vegetable is best for diabetes? ›
Nutrient-rich options like spinach, kale, cauliflower, bell peppers, and bitter gourd offer vitamins, minerals, and fiber while being low in calories and carbohydrates. These vegetables support digestion and help stabilize blood sugar levels, providing essential nutrients for overall well-being.
What are the five super foods to lower blood sugar? ›
According to the Diabetes Plate , non-starchy vegetables should make up half of your meal.
- Dark green leafy vegetables.
- Avocado.
- Beans, Dried Peas, & Legumes.
- Fish High in Omega-3 Fatty Acids.
- Nuts.
- Berries.
- Citrus Fruit.
- Whole Grains.
Starchy potatoes
“Potatoes are a vegetable, but the health value of all vegetables are not interchangeable. White potatoes in particular have a very high glycemic load. As a result, a baked white potato can also raise blood sugar even more than a glazed doughnut.”
What are the three foods that lower blood sugar? ›
Balance blood sugar with these foods.
- Leafy greens and non-starchy vegetables. Leafy greens such as romaine, kale, and spinach, along with non-starchy vegetables (for example, peppers, tomatoes, and onions) are high in fiber, low in calories, and nutrient-rich. ...
- Nuts, nut butters, and seeds. ...
- Berries.
It's no secret that carbohydrates can significantly affect your blood sugar levels. However, with some simple tweaks, you can enjoy chicken biryani as part of a healthy diet that supports glucose metabolism. You may increase the portion of lean chicken pieces in the biryani along with vegetables for fibre.
Biryani can be high in fat, depending on the recipe and ingredients used. Traditional biryani recipes often use ghee, a type of clarified butter, and meats such as chicken or lamb, both of which are high in fat.
Can diabetic eat basmati rice daily? ›
Most types of rice, particularly white rice, have a high glycemic index, basmati rice is much lower on the scale. With a glycemic index between 50 and 58, basmati rice is a low to medium glycemic index food. If you have diabetes, small portions of basmati rice can be a part of your healthy diet.
What raises A1c the most? ›
It's true that carbohydrates affect your blood sugar more than other nutrients you eat. Chances are that if you overdo starchy carbs on a regular basis, your A1c number will start to creep up. But remember, all carbs aren't a problem.
What drink lowers blood sugar? ›
Drinking water is an excellent way to stay hydrated without consuming sugar. Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.
What vegetable can lower blood sugar quickly? ›
Non-starchy vegetables.
The American Diabetes Association recommends filling half your plate with non-starchy vegetables at meals, such as asparagus, broccoli, green beans, squash and mushrooms.
Can a diabetic eat vegetable rice? ›
Carbohydrates and diabetes
People with diabetes can eat the same diet that is healthful for those without the condition, including rice and other carb-rich foods.
Does chicken biryani increase sugar level? ›
Chicken biryani is healthy because it contains a variety of spices. But when it is made with white rice or too much oil, it is not the best option. Biryani rice or white rice has high GI which leads a sharp glucose spike. Consider changing the type of rice you are using to make chicken biryani.
Is Basmati rice OK for diabetics? ›
With a glycemic index between 50 and 58, basmati rice is a low to medium glycemic index food. If you have diabetes, small portions of basmati rice can be a part of your healthy diet.
