Download the Full Metabolic Intelligence Report (PDF)
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.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.