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1 katori urad dal
CARBS
20g
PROTEINS
9g
FATS
1g
Quantity: 150g
Glycemic Index: 43
Glycemic Load: 9
Fiber: 4g
Key Nutrients: Protein, fiber, iron, folic acid
Health Impact: Moderate carb content and low GI contribute to a slower insulin response and prolonged digestion time, reducing potential blood sugar spikes.
💉 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 load of the meal.
- Spinach Salad – Adds fiber and micronutrients with minimal impact on blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein and low in carbs, supporting muscle maintenance without impacting blood sugar significantly.
- Fish Tikka – Provides omega-3 fatty acids and protein, beneficial for heart health and glycemic control.
🥄 Smart Substitutes
- Chana Dal – Lower glycemic index compared to urad dal, helping in better blood sugar control.
- Moong Dal – Contains more fiber and less starch, which can help in reducing blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as legumes typically have a slow glucose release.
- 30–60 min: Moderate increase in blood sugar due to carbohydrate content, but slower due to fiber and protein.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber and protein content in the dal.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about 1 katori urad dal
Can I eat urad dal if I am on a strict low-carb diet?
Urad dal can be consumed in moderation. Consider pairing it with other low-carb foods or substituting it with lower-carb options like chana dal or moong dal.
What are the best spices to use with urad dal for blood sugar control?
Using spices like turmeric, cinnamon, and fenugreek can enhance flavor without adding carbohydrates, and they may offer additional benefits for blood sugar regulation.
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