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100gm cooked rajma and 20 gm black udad dal
CARBS
30g
PROTEINS
9g
FATS
1g
Quantity: 120g
Glycemic Index: Medium
Glycemic Load: 15
Fiber: 7g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: The carbohydrate content can cause moderate blood sugar spikes, necessitating careful portion control and monitoring of blood glucose levels post-consumption.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein and low in carbs, complementing the fiber in legumes.
- Stir-fried Vegetables – Adds fiber and nutrients with minimal carbs, aiding in overall glycemic control.
- Avocado Salad – Healthy fats in avocado help slow digestion and stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein helps moderate blood sugar spikes and increases satiety.
- Baked Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.
- 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 – Provides omega-3 fatty acids and fiber, aiding in blood sugar control.
- Hemp Seeds – Good source of 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 increase in blood sugar due to fiber and protein content.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content moderates glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and leafy greens to slow glucose absorption.
🤔 FAQs about 100gm cooked rajma and 20 gm black udad dal
Can I eat rajma and udad dal if I am on a low-carb diet?
In moderation, as they are higher in carbs but also provide fiber and protein. Consider portion control and balance with low-carb foods.
What are the best low-carb foods to pair with legumes?
Opt for lean proteins and non-starchy vegetables to keep overall carbohydrate intake low and manage blood sugar levels effectively.
How can I prevent blood sugar spikes after eating legumes?
Combine legumes with foods high in fiber, protein, or healthy fats to slow the absorption of carbohydrates and stabilize blood sugar levels.
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