Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/black-chana-onion-tomato-salad

Black chana onion tomato salad

CARBS

Moderate

PROTEINS

High

FATS

Low

This salad is generally advisable for managing diabetes due to its moderate carbohydrate content and high fiber, which can help in controlling blood sugar levels.

Quantity: 100 grams

Glycemic Index: Low

Glycemic Load: Moderate

Fiber: High

Key Nutrients: Fiber, protein, iron, folate

Health Impact: The fiber and protein in the salad can help slow digestion and reduce the speed of glucose absorption, leading to a more gradual rise in blood sugar.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before consuming the salad to match the slower digestion rate of the fiber-rich meal.

🍽️ Best Paired With (Veg)

Paneer – High in protein and low in carbs, paneer can help balance the meal, providing satiety and further stabilizing blood sugar levels.
Flaxseed Crackers – Provides a crunchy texture with minimal carbs and high omega-3 fatty acids, supporting overall health and blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Lean protein source that helps to maintain muscle mass and keeps you full longer without affecting blood glucose levels.
Smoked Salmon – Rich in omega-3 fatty acids and protein, helps in cardiovascular health and stabilizes blood sugar levels.

🥄 Smart Substitutes

Cucumber – Lower carb alternative to tomatoes, reducing overall carbohydrate content and minimizing blood sugar spikes.
Avocado – Adds healthy fats to the salad, which can help slow the absorption of carbohydrates and stabilize blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the dish primarily contains low glycemic index ingredients.
30–60 min: Slight increase in blood sugar due to the presence of chana, but moderated by the fiber and fats from other ingredients.
2–3 hr: Blood sugar levels should begin to stabilize due to the high fiber content of the salad, which slows digestion and glucose absorption.

“Many in the low-carb diabetes community find that incorporating a balance of fiber, healthy fats, and protein with each meal helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Add more non-starchy vegetables like spinach or cucumbers to increase fiber content and volume without significantly increasing carbs.

🤔 FAQs about Black chana onion tomato salad

Can I include carrots in this salad?

While carrots are higher in carbs than some other vegetables, using them in moderation can still fit within a low-carb diet, especially if balanced with other low-carb ingredients.

Is it okay to add a dressing to this salad?

Yes, using a low-carb dressing such as olive oil and vinegar can enhance flavor without adding significant carbs. Avoid dressings with added sugars or high-carb ingredients.

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