Per 100 Grams — Diabetes Nutrition Facts

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

100gram Val dal

CARBS

60g

PROTEINS

24g

FATS

Val dal, being high in carbohydrates, is not the most advisable option for individuals managing diabetes with a low-carb diet.

Quantity: 100g

Glycemic Index: High

Glycemic Load: High

Fiber: 15g

Key Nutrients: Protein, fiber

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and may require careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the delayed glucose response from the fiber.

🍽️ Best Paired With (Veg)

Almond Flour Pancakes – Low in carbs and provide a good source of fats, suitable for blood sugar management.
Zucchini Noodles – Very low in carbohydrates, helping to keep the overall meal's glycemic load low.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – High in protein and virtually carb-free, aiding in satiety and blood sugar control.
Baked Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.

🥄 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 glucose.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of seeds and legumes is slow, causing no immediate spike.
30–60 min: Gradual increase in blood sugar due to fiber and protein content, which moderates absorption.
2–3 hr: Blood sugar levels begin to stabilize due to the slow-digesting nature of the food, preventing sharp spikes.

“Many in the low-carb community find that integrating high-fiber, low-carb options like seeds or legumes with lean proteins and healthy fats leads to better satiety and easier blood sugar management.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about 100gram Val dal

Can I eat Val dal if I am on a strict low-carb diet?

Val dal can be included in moderation due to its higher carb content compared to other substitutes like chia or flaxseeds. Pair it with low-carb foods to balance the meal.

What are the best times to consume Val dal for blood sugar control?

Consuming Val dal during a main meal, combined with high-fiber vegetables and lean protein, can help in minimizing blood sugar spikes.

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