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https://www.bluecircle.foundation/food/black-chana
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Black chana
CARBS
60g
PROTEINS
19g
FATS
6g
Black chana is advisable for individuals with diabetes due to its low glycemic index and high fiber content.
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 9
Fiber: 17g
Key Nutrients: Iron, folate, magnesium, potassium
Health Impact: Black chana has a minimal impact on blood sugar due to its low glycemic index and high fiber content, which slows down digestion and reduces insulin spikes.
💉 Suggested Bolus
Consider pre-soaking black chana before cooking to further reduce its glycemic impact.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar levels
- 30–60 min: Minimal impact on blood sugar levels
- 2–3 hr: Minimal impact on blood sugar levels
“Incorporating black chana into meals can help stabilize blood sugar levels due to its high fiber and protein content. Many in the low-carb diabetes community find it to be a satisfying and blood sugar-friendly option.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair black chana with non-starchy vegetables and healthy fats to lower the impact on blood sugar.
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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