Download the Full Metabolic Intelligence Report (PDF)
Arhar dal
CARBS
39g
PROTEINS
22g
FATS
1.5g
Quantity: 100g
Glycemic Index: 41
Glycemic Load: 13
Fiber: 15g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: Arhar dal has a moderate glycemic index and load, leading to a slower rise in blood sugar compared to high glycemic foods. Its protein content can aid in slower digestion and glucose absorption.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of legumes.
🍽️ Best Paired With (Veg)
- Cauliflower rice – Provides a low-carb alternative to rice, helping to reduce the overall carbohydrate content of the meal.
- Spinach – Adds fiber and essential nutrients with minimal carbs, aiding in blood sugar regulation.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Adds high-quality protein without carbs, supporting muscle maintenance and satiety.
- Fish – Rich in omega-3 fatty acids, which can help improve insulin sensitivity and reduce inflammation.
🥄 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 sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as arhar dal is absorbed slowly due to its fiber content.
- 30–60 min: Gradual increase in blood sugar, depending on portion size and preparation.
- 2–3 hr: Blood sugar begins to stabilize due to the high fiber content of the dal.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and fiber to slow digestion and absorption of glucose.
🤔 FAQs about Arhar dal
Can arhar dal be eaten daily by someone managing diabetes with a low-carb diet?
Yes, in moderation. It's important to measure portions and potentially combine with other low-carb foods to keep overall carbohydrate intake in check.
What is the best way to prepare arhar dal to keep it low-carb?
Cook it with plenty of water, spices, and mix with low-carb vegetables like spinach or kale. Avoid adding high-carb ingredients like potatoes or rice.
Download the Full Metabolic Intelligence Report (PDF)
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