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https://www.bluecircle.foundation/food/bhuna-chana
Bhuna chana
CARBS
63g
PROTEINS
20g
FATS
6g
Bhuna chana is advisable for individuals with diabetes due to its moderate protein and low-fat content.
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 9
Fiber: 12g
Key Nutrients: Iron, magnesium, phosphorus
Health Impact: Bhuna chana has a low glycemic index and load, making it a good choice for managing blood sugar levels. The protein content helps in stabilizing blood glucose levels.
💉 Suggested Bolus
Consider pairing with vegetables or a small portion of whole grains to further reduce the glycemic impact.
🍽️ Best Paired With (Veg)
- Greek salad with feta cheese – Low-carb, high-fiber option with a good balance of nutrients.
- Zucchini noodles with pesto – Low-carb alternative to traditional pasta with healthy fats.
🍽️ Best Paired With (Non Veg)
- Grilled chicken skewers – High-protein option that complements the crunchiness of bhuna chana.
- Salmon avocado roll – Provides healthy fats and protein without adding carbs.
🥄 Smart Substitutes
- Roasted chickpeas – Provides similar crunch and flavor with added protein and fiber.
- Nuts and seeds mix – Offers a satisfying crunch with healthy fats and protein.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to fiber content.
- 30–60 min: Gradual rise in blood sugar levels.
- 2–3 hr: Blood sugar levels remain stable due to slow digestion.
“Many in the low-carb diabetes community find that incorporating snacks like bhuna chana helps maintain stable blood sugar levels throughout the day when paired with balanced meals.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of healthy fats or fiber to slow down digestion.
🤔 FAQs about Bhuna chana
Can I eat bhuna chana every day?
In moderation, bhuna chana can be a healthy snack option for individuals with diabetes due to its low glycemic index and high fiber content.
How can I make bhuna chana at home?
You can roast chickpeas in the oven with a drizzle of olive oil and your choice of spices for a homemade version of bhuna chana.
