100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/100gram-urad-dal

100gram urad dal

CARBS

59g

PROTEINS

25g

FATS

1.4g

Urad dal, while nutritious, contains a high amount of carbohydrates which may not be ideal for a strict low-carb diabetes management plan.

Quantity: 100g

Glycemic Index: 43

Glycemic Load: 25

Fiber: 18g

Key Nutrients: Protein, fiber, iron, folic acid

Health Impact: The high carb content can lead to significant blood sugar spikes, particularly in those with diabetes, requiring careful management of portion size and meal composition.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate of legumes.

🍽️ Best Paired With (Veg)

Paneer – High in protein and low in carbs, helps balance the meal's glycemic load.
Almond Flour Roti – Low-carb alternative to traditional roti, helps maintain lower blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides high-quality protein without adding carbs, stabilizing blood sugar levels.
Fish – Rich in omega-3 fatty acids and protein, supports overall metabolic health.

🥄 Smart Substitutes

Chia Seeds – Lower in carbs and high in fiber, helping to reduce blood sugar spikes.
Flaxseeds – Provides omega-3 fatty acids and fiber, supporting 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 urad dal is absorbed slowly due to its fiber content.
30–60 min: Gradual increase in blood sugar, moderated by fiber and protein in the dal.
2–3 hr: Blood sugar begins to stabilize as the high fiber content helps in slow digestion and sustained energy release.

“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb foods like urad dal in moderation 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 100gram urad dal

Can urad dal be part of a low-carb diet?

Yes, in moderation, urad dal can be included due to its high fiber and protein content which helps in managing blood sugar levels.

What are the best ways to cook urad dal for a diabetic diet?

Opt for cooking methods that include healthy fats and lean proteins, and avoid adding high-carb ingredients like sugars or thickening agents.

Have a question about 100gram urad dal or any other topic related to diabetes?

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