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50gms roasted chana
CARBS
30g
PROTEINS
15g
FATS
6g
Quantity: 50g
Glycemic Index: 28
Glycemic Load: 8
Fiber: 8g
Key Nutrients: Protein, fiber, iron, magnesium
Health Impact: The moderate carb content and presence of fiber and protein can lead to a slower digestion and a more gradual insulin response compared to high-glycemic foods.
💉 Suggested Bolus
Consider a split or extended bolus to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Avocado Salad – Healthy fats in avocado can help slow carbohydrate absorption, improving glycemic control.
- Paneer Stir Fry – High protein content in paneer helps in slow release of glucose into the bloodstream.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Protein helps moderate blood sugar levels and increases satiety.
- Fish with Herbs – Omega-3 fatty acids in fish improve cardiovascular health and maintain steady glucose levels.
🥄 Smart Substitutes
- Almonds – Lower in carbs and higher in healthy fats, helping to stabilize blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which can improve heart health without spiking glucose levels.
- Pumpkin Seeds – Provide magnesium and other minerals while keeping carb count low.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as chana is low in glycemic index.
- 30–60 min: Slight increase in blood sugar due to slow digestion of complex carbs.
- 2–3 hr: Blood sugar levels begin to stabilize due to the fiber content in chana.
— BCDF community member
🧠 Lowering Impact Tip
Pairing with a high-fiber vegetable or a source of healthy fats can help reduce the glycemic response.
🤔 FAQs about 50gms roasted chana
Can eating roasted chana help manage my diabetes?
Yes, due to its low glycemic index and high fiber content, roasted chana can be a good snack option for managing blood sugar levels.
How often can I eat roasted chana?
Moderation is key. While it's a healthier snack, keeping portion sizes in check ensures you don't overconsume carbs.
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