Cooked — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/1-cup-tur-dal

1 cup tur dal

CARBS

39 grams

PROTEINS

15 grams

FATS

1 gram

Tur dal, also known as pigeon peas, is a moderate carbohydrate food and may not be ideal for a strict low-carb diet for diabetes management.

Quantity: 1 cup (cooked)

Glycemic Index: Low to medium

Glycemic Load: 17

Fiber: 15 grams

Key Nutrients: Protein, fiber, iron, potassium

Health Impact: Tur dal has a moderate amount of carbs which can cause a moderate rise in blood sugar levels. Its fiber and protein content can help moderate insulin response and digestion time.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin.

🍽️ Best Paired With (Veg)

Cauliflower rice – Provides a low-carb alternative to rice, helping to reduce the overall carbohydrate content of the meal.
Spinach – Low in carbs and high in fiber, adding bulk and nutrients without spiking blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken – High in protein and does not contribute to carbohydrate load, aiding in better blood sugar control.
Fish – Rich in omega-3 fatty acids which can improve insulin sensitivity and overall heart health.

🥄 Smart Substitutes

Chia seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
Flaxseeds – Rich in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.
Hemp seeds – Provide protein and healthy fats with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected as legumes like tur dal have a slow glycemic response.
30–60 min: Gradual increase in blood sugar due to the fiber and protein content moderating absorption.
2–3 hr: Blood sugar levels begin to stabilize as the high fiber content slows digestion and glucose release.

“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb foods like seeds and non-starchy vegetables helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about 1 cup tur dal

Can I eat tur dal in a low-carb diet?

Yes, in moderation. Tur dal is higher in carbs than some alternatives but is also high in fiber and protein, which can help manage blood sugar levels.

What are the best ways to prepare tur dal to keep it low-carb?

Opt for cooking it with plenty of non-starchy vegetables and lean proteins, and avoid adding high-carb ingredients like potatoes or rice.

Have a question about 1 cup tur dal or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.