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https://www.bluecircle.foundation/food/bengal-gram
Download the Full Metabolic Intelligence Report (PDF)
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Bengal gram
CARBS
45g
PROTEINS
19g
FATS
6g
Bengal gram, also known as chickpeas, contains a moderate amount of carbohydrates and may not be ideal for a strict low-carb diet, but it is rich in fiber and protein which can help in managing blood sugar levels.
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 12
Fiber: 17g
Key Nutrients: Fiber, protein, iron, folate
Health Impact: The fiber and protein in Bengal gram can help moderate the release of glucose into the bloodstream, potentially reducing blood sugar spikes.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Spinach – Low in carbs and high in fiber, helping to control blood sugar levels.
- Cauliflower – Can be used as a low-carb alternative to grains and legumes, aiding in blood sugar management.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and does not contribute to blood sugar spikes.
- Fish – Rich in omega-3 fatty acids which can improve insulin sensitivity.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
- Flaxseeds – High in fiber and omega-3 fatty acids, which can aid in blood sugar control.
- Chia seeds – Provide a good source of fiber and protein with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as Bengal gram is low in the glycemic index and digests slowly.
- 30–60 min: Gradual increase in blood sugar due to slow digestion and fiber content.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content which slows glucose absorption.
“Many in the low-carb diabetes community find that incorporating legumes like Bengal gram in moderation, paired with high-fiber vegetables and lean proteins, can help manage post-meal blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with healthy fats and proteins to slow digestion and reduce blood sugar spikes.
🤔 FAQs about Bengal gram
Can Bengal gram be eaten daily by someone with diabetes?
Yes, in moderation, as it's high in fiber and protein but should be balanced with other low-carb foods.
What is the best time to consume Bengal gram for blood sugar control?
Consuming it during meals, as part of a balanced diet with other low-carb foods, helps in minimizing blood sugar spikes.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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