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https://www.bluecircle.foundation/food/100gram-gram
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100gram gram
CARBS
63g
PROTEINS
19g
FATS
6g
Gram (chickpeas) is a high-carb legume not ideal for a strict low-carb diet but offers high fiber and protein.
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 17.6
Fiber: 12g
Key Nutrients: Fiber, protein, iron, folate
Health Impact: High fiber content moderates blood sugar spikes, but high carb content can still impact glucose levels significantly.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helps in stabilizing blood sugar levels.
- Avocado salad – Rich in healthy fats and fiber, aids in slow digestion and blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High protein content helps in slow release of glucose into the bloodstream.
- Baked salmon – Rich in omega-3 fatty acids, supports overall cardiovascular health and blood sugar regulation.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and higher in fiber, helps manage blood sugar levels.
- Coconut flour – Low in carbs, high in fiber and aids in maintaining a stable glycemic index.
- Flaxseed meal – Very low carb content and rich in omega-3 fatty acids, which can improve insulin sensitivity.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest slowly.
- 30–60 min: Stable blood sugar due to slow digestion and absorption.
- 2–3 hr: Continued stability in blood sugar, preventing spikes and crashes.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also enhances overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with healthy fats and proteins to slow glucose absorption.
🤔 FAQs about 100gram gram
Can I eat fruits?
Opt for low-glycemic fruits like berries in moderation, which have less impact on blood sugar.
How often should I check my blood sugar?
Monitoring before and after meals can help you understand how different foods affect your glucose levels.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
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