EP65: Paneer Parathas & My Blood Sugar! | Breakfast Series

Welcome to medicine of blood sugar Episode 65 of my breakfast series, where we’re diving into a topic that’s both delicious and crucial for my health – paneer parathas and their impact on my blood sugar levels. As someone who enjoys exploring different foods while managing my diabetes, I’m always looking for ways to indulge without compromising my health. In this episode, I'll be sharing my experience making and enjoying paneer parathas, while closely monitoring my glucose levels using a continuous glucose monitor (CGM). Let’s see what this classic Indian breakfast does to my body and learn how we can make it a part of a balanced diet.

Why Paneer Parathas? A Classic Choice with a Twist

Paneer parathas barton's blood sugar are a beloved Indian flatbread stuffed with a savory mixture of paneer (Indian cheese), spices, and sometimes herbs. They're typically cooked on a hot griddle with a little oil or ghee, resulting in a warm, comforting, and flavorful breakfast. I chose paneer parathas for this episode for a few reasons:

1. Cultural Significance: They are a staple in many Indian households, and I'm fascinated by understanding how traditional foods affect my body.
2. Nutritional Profile: Paneer is a good source of protein, which can help with satiety and blood sugar control, making it a potentially better option than some carb-heavy breakfasts.
3. Personal Experiment: I wanted to see how a dish I truly enjoy impacts my blood sugar when eaten in a controlled environment.

Here’s a typical list of the main ingredients used for paneer parathas.

Ingredient	Purpose
Whole wheat flour	Base for the flatbread, source of complex carbs
Paneer	Main filling, source of protein and fat
Spices	Flavoring and potential health benefits
Green chili	Adds heat and flavor
Ghee/Oil	For cooking and enhances flavor

Making Paneer Parathas: My Approach

Making paneer parathas at home is easier than you might think, although some techniques can definitely help the process. I started by preparing the dough using whole wheat flour, a pinch of salt, and a bit of water to get it to the right consistency. Then, I prepared the paneer filling by crumbling fresh paneer and mixing it with:

• Spices: Turmeric powder, red chili powder, cumin powder, and garam masala.
• Aromatic: Chopped green chili and coriander leaves
• Salt: To enhance all the flavors

After letting the dough rest for a few minutes, I divided it into small balls and gently flattened each into a disc. I then placed a generous spoonful of paneer filling in the center, sealed it by bringing the edges together, and rolled it out carefully into a flatbread. Finally, I cooked each paratha on a hot griddle, applying a touch of ghee or oil until both sides turned golden brown how to lower blood sugar with diet and slightly crispy.

The Crucial CGM Monitoring

Now, the most essential part of the experiment: using my continuous glucose monitor (CGM) to track my blood sugar levels. Here's how I approached this:

1. Baseline Reading: I took a reading before starting my meal to establish a baseline.
2. Post-Meal Monitoring: I continuously tracked my glucose levels for two hours following my meal, and made a final reading three hours post-meal. This allows for enough data to see if there is a post meal spike and how my body manages the food.
3. Documentation: I recorded my CGM data at regular intervals and noted any physical symptoms or changes I felt.
4. Comparison with past meals: The data recorded here was compared to data recorded with previous high carb and high protein breakfasts.

Results and Analysis: Understanding the Impact on My Blood Sugar

The results were interesting. Initially, I did see a rise in my blood glucose levels, which was expected from consuming the carbohydrate-containing paratha bread. This is completely normal for almost everyone and a quick spike in blood sugar is normal with carbohydrate intake. The main point of interest was how far it rose and how quickly my body could bring the blood sugar levels down again.

What I found was:

• The initial spike wasn't as dramatic as I expected, which I believe is primarily due to the paneer. Paneer provides both fat and protein, slowing the digestion and absorption of blood sugar and potassium carbohydrates.
• My blood sugar did reach a certain high, and did require insulin.
• My blood sugar levels came down fairly rapidly and returned to my baseline within 3 hours.
• The sustained period of blood sugar reduction and return to baseline can likely be attributed to the additional protein and fat.
• I did not feel any extreme fatigue or sugar crash post meal.

Here’s a generalized table to represent the change in my glucose levels using the CGM:

Time	Glucose Level	Notes
Baseline	90 mg/dL	Before starting meal
30 minutes	110 mg/dL	Moderate increase post meal
1 hour	135 mg/dL	Reached peak level
2 hours	110 mg/dL	Blood Sugar Starting to come down
3 hours	95 mg/dL	Returned back to base line within 3 hours

Note: These are hypothetical values. Real CGM data will vary person to person

These findings have implications for people managing their blood sugar and even those who don't, as a balanced meal is helpful for everyone.

Practical Tips for Enjoying Paneer Parathas While Monitoring Blood Sugar

Based on my experience and the results, here are some tips to consider when you want to enjoy paneer parathas while still keeping your blood sugar levels in check:

1. Portion Control: Be mindful of the portion size. One paratha is typically sufficient for a single serving. A serving of two parathas can easily cause an increase in blood sugar.

2. Increase Fiber: I added extra chopped coriander (cilantro) into the filling for this serving, however adding even more vegetables and fibers in with your meal can help to further balance the effect on blood sugar. Vegetables will help provide soluble and insoluble fiber, further slowing digestion, and keeping you fuller for longer.

3. Balance with Protein: Ensure the parathas have an adequate amount of paneer filling. This will provide more protein in your meal and keep you fuller for longer.

4. Add a side of Yogurt: Greek or regular unsweetened yogurt can help further reduce the glycemic load of your meal due to its protein content.

5. Eat Slowly: Eating mindfully and eating slowly helps to improve your digestion.

6. Regular Monitoring: Monitor your glucose levels with a CGM or through finger prick blood tests to see how your body reacts and adjust your intake accordingly.

7. Personalize your approach: What works for one person may not work the same for others. This is something that each individual should experiment with for themsleves.

Key Takeaways and Future Experiments

This episode taught me a few crucial things about paneer parathas, my body, and how they intersect:

• Paneer parathas can be a part of a balanced meal, as long as does exercise raise your blood sugar the portions are controlled, and it's balanced with fiber and protein.
• Personalized monitoring is vital. We each have our own ways that foods affect our blood sugar and there is no one-size-fits-all method.
• Listening to your body is key. Pay attention to how you feel after eating. This means noting fatigue, sugar crashes, or the overall sense of being satiated.
• Small adjustments can make a big difference. Just adding more spices, fiber, or protein to meals can significantly alter their effect on blood sugar.

In future episodes, I plan to continue exploring different meals and how they interact with my health. It is through continuous experimentation and learning that we can better manage our health and make informed choices about what we eat.

I hope you found this episode insightful! Stay tuned for more explorations in the world of breakfast, blood sugar, and beyond!

▸▸▸ Enroll in our New Courses for Diabetes: - Get Our Special 50% Discount Using Coupon Code “DIABETES2022” - Start Your Healing Transformation TODAY! ▸▸▸ Enroll in our Detox Course for Diabetes: Enroll in our new Detox Course and learn How to Heal using a Holistic Approach plus more. Is Peanut Butter Good or Bad For Diabetes Download Diabetes Management Book: Hello, I'm Ty Mason from TheDiabetesCouncil.com, researcher, writer and I have type 2 diabetes. Today I'm going to answer the question, is peanut butter good for diabetes. But before we get into that, make sure you download my free diabetes management book which also includes a diabetes grocery shopping guide (foods to eat and avoid). I am sure we have all heard about who invented peanut butter, right? Yes, the ancient Aztecs developed mashed peanuts many many years ago. Oh, you thought I was going to say George Washington Carver? Well, he did “invent” something similar to what we call peanut butter today. Marcellus Gilmore Edson was awarded U.S. Patent 306,727 (for the manufacture of peanut butter) in 188. Carver was only 20 at the time. But probably closer to what we use today was developed by Dr John Harvey Kellogg (yes, the cereal guy) in 1895. But what we probably know more as peanut butter today was developed by a St Louis doctor who made a spread for this patients who needed protein but had trouble chewing. This spread was first introduced at the St Louis World’s Fair in 1904. Regardless of who invented it, I really like peanut butter. I personally am a Jif guy with all due respect to the Skippy and other brand lovers. Nutritionally peanut butter is a powerhouse. Two tablespoons of peanut butter contain approximately 12 grams of healthy poly- and monounsaturated fats, and nearly 8 grams of protein. Peanut butter also contains no cholesterol. The carbohydrate content of peanut butter is minimal, with less than 7 grams per serving. The glycemic index of peanut butter is a very low 14 which brings the glycemic load to absolutely ZERO. Peanut butter will not elevate your blood sugar and it also helps regulate your blood sugar with all the amino acids and proteins. When eaten with high-GI foods, peanut butter also helps lower the spike of blood sugar after eating. Carol S. Johnson, Ph.D., led a study at Arizona State University where researchers compared the blood-sugar levels of two meals. One meal consisted of a buttered bagel and juice. The second meal replaced the butter with peanut butter which resulted in a minimal rise and fall of blood sugar, while the buttered bagel raised the level considerably more. So YES, peanut butter is very good for diabetes. Eat up! Just be careful with the jelly! I hope this answered your question is peanut butter good or bad for diabetes. Don’t forget to get your diabetes management book. Let me know if you have any other diabetes related questions.