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https://www.bluecircle.foundation/food/4-tbsp-black-channa
4 tbsp black channa
CARBS
15g
PROTEINS
5g
FATS
1g
Black channa, or black chickpeas, are a moderate-carb food, better suited for a diabetes diet compared to high-carb alternatives.
Quantity: 4 tbsp
Glycemic Index: 30
Glycemic Load: 5
Fiber: 4g
Key Nutrients: Fiber, protein, iron, phosphorus
Health Impact: Moderate carb content with a low glycemic index helps manage blood sugar levels effectively.
💉 Suggested Bolus
Consider pre-bolusing if using insulin, as fiber content may delay glucose response.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and fat with very low carbs, complementing the fiber in black channa.
- Avocado Salad – Provides healthy fats and fiber, aiding in slower digestion and better blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein and virtually carb-free, supporting stable glucose levels.
- Fish like Salmon – Rich in omega-3 fatty acids and protein, helps in overall cardiovascular health and glucose management.
🥄 Smart Substitutes
- Edamame – Lower in carbs and higher in protein, helping to stabilize blood sugar levels.
- Almonds – Rich in healthy fats and protein, with minimal impact on blood glucose.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as black channa is low in glycemic index.
- 30–60 min: Gradual increase in blood sugar due to slow digestion of fibers and proteins.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content.
“Many in the low-carb community find that incorporating legumes like black channa in moderation, paired with high protein foods, can aid in sustained energy levels without significant spikes in blood sugar.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with healthy fats and leafy greens to slow glucose absorption.
🤔 FAQs about 4 tbsp black channa
Can black channa be eaten daily by someone with diabetes?
Yes, in moderation, as it's high in fiber and protein but still contains some carbs. Monitoring portion size is key.
What is the best time to consume black channa for blood sugar control?
Eating it during meals as part of a balanced diet can help manage blood sugar levels effectively.
Have a question about 4 tbsp black channa or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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