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Arhar ki daal
CARBS
39g
PROTEINS
15g
FATS
5g
Quantity: 100g
Glycemic Index: 41
Glycemic Load: 13
Fiber: 15g
Key Nutrients: Protein, fiber, iron, potassium
Health Impact: The moderate carbohydrate content and presence of protein and fiber can lead to a moderate impact on blood sugar levels, requiring careful portion control.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Cauliflower Rice – Low in carbohydrates, helping to reduce the overall glycemic load of the meal.
- Spinach – High in fiber and micronutrients, aiding in overall blood sugar management.
- Grilled Zucchini – Low carb and provides a healthy addition to balance the meal.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein, which does not impact blood sugar levels and helps in satiety.
- Fish Tikka – Rich in omega-3 fatty acids and protein, beneficial for heart health and blood sugar control.
- Egg Omelette – Provides high-quality protein and fats, helping to stabilize blood sugar levels.
🥄 Smart Substitutes
- Chana Dal – Lower glycemic index compared to Arhar Dal, helping in better blood sugar control.
- Moong Dal – Contains more fiber and protein, which can help in slowing glucose absorption.
- Lentil Soup – Rich in protein and fiber, offering a more gradual impact on blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as legumes typically do not cause immediate spikes in blood sugar.
- 30–60 min: Moderate increase in blood sugar due to carbohydrate content, though less than refined grains.
- 2–3 hr: Blood sugar levels begin to stabilize due to the fiber and protein content in the dal.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and fiber to slow digestion and reduce the glycemic response.
🤔 FAQs about Arhar ki daal
Can Arhar Dal be part of a low-carb diet?
Arhar Dal can be included in moderation due to its carb content. Pairing it with low-carb foods can help manage the overall glycemic impact.
What are the best times to consume Arhar Dal for someone with diabetes?
Consuming Arhar Dal during a main meal, such as lunch or dinner, along with protein and healthy fats can help in better blood sugar management.
How does Arhar Dal affect blood sugar compared to other dals?
Arhar Dal has a moderate glycemic index, generally causing a slower rise in blood sugar compared to more refined carbohydrate sources.
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