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100gm cooked rajma and 10 gm black udad dal
CARBS
27g
PROTEINS
9g
FATS
0.5g
Quantity: 110g
Glycemic Index: Medium
Glycemic Load: Approximately 12
Fiber: 7.5g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: The carbohydrate content can cause moderate blood sugar spikes, which are somewhat mitigated by the high fiber and protein content, slowing digestion and insulin response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein, low-carb option that complements the fiber in legumes.
- Stir-fried vegetables – Adds fiber and nutrients without significantly increasing carb load.
- Avocado salad – Offers healthy fats and fiber, aiding in satiety and blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps moderate blood sugar spikes and increases meal satisfaction.
- Baked salmon – Rich in omega-3 fatty acids, supporting overall cardiovascular health.
- Beef steak – Provides high-quality protein and helps maintain stable blood glucose levels.
🥄 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: Minimal impact as legumes digest slowly.
- 30–60 min: Gradual rise in blood sugar due to fiber and protein content.
- 2–3 hr: Blood sugar begins to stabilize due to the slow release of carbohydrates.
— BCDF community member
🧠 Lowering Impact Tip
Combine with leafy greens and healthy fats like avocado to slow glucose absorption.
🤔 FAQs about 100gm cooked rajma and 10 gm black udad dal
Can I eat rajma and udad dal if I am on a low-carb diet?
Yes, in moderation. Both are higher in carbs but also rich in fiber and protein, which can help manage blood sugar levels. Consider portion control and balance with low-carb foods.
What are the best low-carb foods to pair with legumes?
Opt for lean proteins like chicken or fish, and non-starchy vegetables such as leafy greens or cruciferous vegetables like broccoli or cauliflower.
How can I prevent blood sugar spikes after eating legumes?
Combine legumes with foods high in fiber and protein, and consider consuming smaller portions spread throughout the day rather than a large single serving.
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