Standard Serving — Diabetes Nutrition Facts

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

Black chana salad

CARBS

45g

PROTEINS

15g

FATS

Black chana salad is a nutritious option but contains a moderate amount of carbohydrates, which may affect blood sugar levels.

Quantity: 100g

Glycemic Index: 30

Glycemic Load: 13

Fiber: 12g

Key Nutrients: Fiber, protein, iron, potassium

Health Impact: The moderate glycemic index and load indicate a slower rise in blood sugar, but attention should be paid to portion size to manage glucose levels effectively.

💉 Suggested Bolus

Consider a split or extended bolus if using insulin, to manage the slower digestion and absorption rate of the legumes.

🍽️ Best Paired With (Veg)

Grilled paneer – Provides additional protein without significantly increasing carbohydrate intake, supporting better blood sugar control.
Avocado slices – Rich in healthy fats that can help slow the release of glucose into the bloodstream.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Adds lean protein to the meal, aiding in satiety and minimal impact on blood sugar levels.
Boiled eggs – Provide high-quality protein and fats, which help to moderate blood sugar spikes.

🥄 Smart Substitutes

Cauliflower rice – Offers a lower carb alternative to grains, helping to reduce the overall carbohydrate content of the meal.
Chopped almonds – Adds crunch and healthy fats, which can help slow the absorption of carbohydrates and stabilize blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the fiber and protein.
30–60 min: Moderate increase in blood sugar due to the slow digestion of complex carbs in black chana.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content and presence of protein in the salad.

“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb options like black chana can help manage glucose levels effectively, especially when combined with protein and healthy fats.”
— BCDF community member

🧠 Lowering Impact Tip

Add more leafy greens and non-starchy vegetables to increase fiber content and reduce the overall carbohydrate density of the meal.

🤔 FAQs about Black chana salad

Can I eat black chana salad for every meal?

While black chana is a healthy option, it's important to vary your diet to ensure you get a range of nutrients. Include other low-carb, high-protein foods.

How can I make black chana salad more filling?

Increase the protein content by adding grilled chicken, paneer, or extra nuts. This will help you feel fuller and stabilize blood sugar levels.

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